CrossFit Showdown – CrossFit
Warm-up
1:00 Samson Lunges Alternating
0:30 Glute Bridges
0:30 Push-up to Down Dog
0:30 Hip Extensions on Box
0:30 Box Step-Downs
0:30 Box Ste-Ups
0:30 Box Jumps or Vertical Jumps
Specific Warm-Up
Barbell Flow 0:20 Each
Good Mornings
Sumo Stance
Good Mornings
Back Squat
Stiff Leg Deadlift
Traditional Deadlift
Sumo Deadlift
5 Cued reps Shin to knee
5 Cued reps Sumo deadlifts
3 Cued Sumo Deadlifts at light load
Strength
Sumo Deadlift (1×10)
10:00 for 10-rep sumo deadlift.
Perform 3-5 building sets of 3-5 reps.
Perform one set of 10 unbroken sumo deadlift reps (score).
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Accessory (No Measure)
“Papa Bear”
For Quality:
400 Meter Bear Hug Double Plate Carry
Weight: 90/60
KG | 40/26
* Repeat From 9/17/24
Mindset (No Measure)
Dalai Lama
“If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.”
A positive mindset can protect your peace, even in difficult or hostile situations.
