CrossFit Showdown – CrossFit
Warm-up
“Rowling” Game
3 Rounds
Athletes attempt to row exactly 100m.
General Flow 0:20 of each
Tall plank
Alternating Spiderman
Pigeon (right)
Downward dog
Pigeon (left)
Hollow Rocks
Scorpions
Straight leg sit ups
Specific Warm-Up
DB Flow
0:20 of each
Alternating single DB single leg deadlift
Double DB deadlift
Double DB hang clean
Double DB front squat
Single DB alternating reverse lunge
Double DB alternating reverse lunge
Row
:30 Easy row
Establish an easy 500m/split number
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Row slow to row fast
Metcon
Gently Down the Stream (Time)
For Time:
1,000/900 Meter Row
4 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
750/675 Meter Row
3 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
500/450 Meter Row
2 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
250/225 Meter Row
1 Round:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
Dumbbells: (50/35)’s
Time Cap: 28 Minutes
After Party
Bent over row (Weight)
Bent Over Row
3 Sets of 12
Rest 1-2 Minutes Between Sets
*Same weight across
