CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 Each
Quad Pulls
Knuckle Draggers
Body Weight Good Mornings
Box Step Ups
Spidermans
Pigeon (right)
Pigeon (left)
Quick Ups
Push Ups
Air Squats
Tuck Jumps
Burpees
Box Jumps
Burpee Box Jumps
Specific Warm-Up
DB Warm Up
0:20 Alternating Single DB Deadlift
0:20 Alternating Single DB Deadlift + High Pull
0:20 Single DB Push Press (Each Arm)
0:20 Alternating DB Hang Snatch
0:20 Alternating DB Snatch
Sumo Deadlift
3 reps empty bar shins to full extension
3 reps light load
Strength
Deadlift (5-7 sets of 1 sumo deadlift)
5-7 Sets [Climbing]:
1 Sumo Deadlift
Metcon
Time And A Half (Time)
40-30-20-10 Dumbbell Snatches (50/35)
20-15-10-5 Burpee Box Jumps (24″/20″)
Time Cap: 18 Minutes
Finisher
Posterior Pump (Checkmark)
Posterior Pump
[PART A]
3×8 Barbell Hip Thrusts
[PART B]
16 Double Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets
