CrossFit – Wed, May 8

CrossFit Showdown – CrossFit


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


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



Max Repetitions of Deadlifts @ 85%

* To Technical Failure

* Add 10# From Last Attempt (3/1/24)


Silent but Deadly (AMRAP – Reps)


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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Showdown