CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 Each
Jumping jacks
Lunge with reach overhead
Body weight goodmornings
Mountain climbers
Supermans
Glute bridges
Single Unders
Standing alternating figure 4
Reverse lunges
Backwards single unders
Leg swings (right)
Leg swings (left)
Double unders
Specific Warm-Up
Power Clean
5 Deadlifts
5 Double elbow rotations
5 Dip + High pull
5 Muscle cleans
5 High hang power cleans
5 Low hang power cleans
5 Power cleans
Deadlift
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
[Add light load]
5 Cued reps with loaded barbell
Strength
Deadlift (1×10)
Heavy Set of 10
Metcon
Up For Grabs (AMRAP – Rounds and Reps)
AMRAP 13:
8 Suitcase Dumbbell Reverse Lunges (50/35)’s
5 Power Cleans (135/95)
30 Double Unders
45 Singles
Accessory
Bike Erg (Checkmark)
10 Sets:
1:20 Bike or Row [RPE 7-8]
Rest 40 Seconds Between Sets
