CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 of each
Arm circles
Arm swings
Trunk twists
Quad pulls
Knuckle draggers
Plank shoulder taps
Reverse lunge with reach
Knee push ups
Tempo air squats
Tempo push ups
Air squats
Push ups
CT Barbell Flow :15 – :20
Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Specific Warm-up
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid-shin to standing
Strength
Deadlift
Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10# From Last Attempt (3/1/24)
Metcon
Silent but Deadly (AMRAP – Reps)
AMRAP 15:
3 Deadlifts (225/155)
6 Push-ups
9 Air Squats
After Party
After Party (Checkmark)
3 Sets:
15 V-Ups
20 Banded Goodmornings
20 Second L-Sit Hold
Rest :60
