CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20-0:30 each
Arm circles
Arm swings
Trunk twists
Quad pulls
Knuckle draggers
Scorpions
Spiderman
Downward dog
Pigeon (right)
Pigeon (left)
Bootstraps
Cossack squats
Reverse lunge + reach
Air squats
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Specific Warm-up
0:20 of each
Medball deadlifts
Medball front squat
Medball shoulder press
Medball thruster
Medball dip + throw
Wallballs
Deadlift
5 reps hips to above knee
5 reps knees to shins
5 full reps
Strength
Deadlift
Max Repetitions of Deadlifts @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (3/8/24)
Metcon
What Are You Doing? (Time)
For Time:
50 Deadlifts (205/145)
100 Wallballs (20/14)
150 AbMat Sit-ups
* Partition However You’d Like
Time Cap: 18 Minutes
Rx+ 50 Deadlifts (255/175)
100 Wallballs (20/14)
75 GHD Sit-ups
After Party
Metcon (Checkmark)
3 Sets:
1:00 Side Plank Right
1:00 Side Plank Left
25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets
