CrossFit Showdown – CrossFit
Wednesday Mindset
General Flow 0:20 Each
Box Step Ups
Jumping Jacks
High Knees
Butt Kicks
Spiderman
Bootstraps
Air Squats
Forward Lunges
Tuck Jumps
Arm Circles
Inchworms
Push-Ups
Mountain Climbers
Box Jump
Specific Warm-Up
Dumbbell Snatch
0:20 Alternating DB Deadlift
0:20 Alternating DB Deadlift + Shrug
0:20 Push press (right)
0:20 Push press (left)
0:20 DB Hang snatch
0:20 Alternating DB snatches
Sumo DL
5 Cued reps Shin to knee
5 Cued reps Sumo deadlifts
3 Cued Sumo Deadlifts with tempo
Strength
Sumo Deadlift (5-7 sets sets of 3 with a 5-second negative)
5-7 Sets [Climbing]:
3 Sumo Deadlifts
* 5 Second Negative
* Aim to Increase Weight From 8/14/24
Metcon
120 Boxes (AMRAP – Reps)
Every 2 Minutes [Until 120 Box Jumps (24″/20″]:
20 Dumbbell Snatches (50/35)
Time Cap: 16 Minutes
Finisher
Bulletproof Shoulders (Checkmark)
Bulletproof Shoulders
[PART A]
3 x 10 Kneeling 1-Arm DB Press (10/side)
[PART A]
3×10 Front Plate Raises
Rest 2 Minutes Between All Sets
