CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Bike
Arm swings
Arm circles
Trunk twists
Bike
Scorpions
Inchworm + spiderman
Downward dog
Bike
Bootstraps
Supermans
Cossak squats
Push ups
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Specific Warm-up
Power Clean
3 Cued reps ¼ squat / finish position
Focus on sound receiving position
3 Cued Hang power cleans
Focus on arms straight until jump
3 Cued Mid-Shin power cleans
3 Lightweight cleans each
Deadlift
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
3 Cued lightweight reps
Strength
Deadlift (1×1)
10:00 to Build to Heavy Single
Metcon
Same, Same But Different (Time)
5 Rounds:
9 Power Cleans (115/85)
500/450 Meter Bike Erg
Directly Into..
5 Rounds:
9 Thrusters (115/85)
500/450 Meter Bike Erg
Time Cap: 18 Minutes
After Party
Stagger Stance DB DL (Checkmark)
2 Sets of 20 Reps Per Leg
Staggered Stance Dumbbell Deadlifts:
Rest 0:30 Between Legs and 1:00 Between Sets
