CrossFit – Wed, Oct 2

CrossFit Showdown – CrossFit

Warm-up

Line Drill warm up 25’ each

Shuttle run (x2)

Knee pulls + calf raise

Quad pulls

Knuckle draggers

Shuttle run (x2)

Standing figure 4

Soldier kicks

Lunge + reach

Shuttle run (x2)

A skips

High knees

Butt kicks

Specific Warm-Up

Burpee

3 Step back, step up burpees

3 Jump back, step up burpees

3 Step back, jump up burpees

3 Jump back, jump up burpees

S‍umo DL

5 Cued reps Shin to knee

5 Cued reps Sumo deadlifts

3 Cued Sumo Deadlifts with 3 second Pause at Knee on the way up with empty bar

3 Cued Sumo Deadlifts with 3 second Pause at Knee on the way up with weight

Strength

Sumo Deadlift (5-7 sets of 3 with 3 second pause at the knees)

5-7 Sets [Climbing]:

3 Sumo Deadlifts

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* 3 Second Pause

* Aim to Increase Weight From 8/21/24

Metcon

Daddy Goes Surfing (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

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Directly Into…

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3 Rounds:

12 Burpees

400m Run

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Time Cap: 18 Minutes

Finisher

Posterior Pump (Checkmark)

3 Supersets:

10 Barbell Hip Thrusts

10 Second Hold At Top

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Rest 2 Minutes Between Supersets