CrossFit Showdown Logo

CrossFit WOD, June 19, 2024

CrossFit – Wed, Jun 19

Warm-up

General Flow

  • 200m Run
  • 0:30 samson (right)
  • 0:30 samson (left)
  • 0:30 scorpions
  • 0:30 childs pose
  • 0:20 quick ups
  • 0:20 push ups
  • 0:20 air squats
  • 0:20 step back, step up burpees
  • 0:20 downward dog + foot pedal
  • 0:20 cossak squats
  • 0:20 burpees
  • 200m run

CT Barbell Flow :15 – :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-up

Power Clean

  • 5 cued reps position 1 (mid thigh / hip) *Focus on full extension before pulling and catching
    • Hold landing position
  • 5 Cued reps position 2 (above knee) *Focus on keeping the bar close throughout
    • Hold landing position
  • 3 Cued reps position 3 (mid shin) *Focus on butt down, and bar tight
    • Hold landing position

Add lightweight

  • 2 Cued reps *Focus on set up
    • Focus on full extension before pulling and catching

Strength
Power Clean (1RM)

Metcon
HELL END (Time)

3 Rounds for time
400m Run
12 Power Cleans (135/95)
21 Burpees

Time Cap: 18 Minutes

Accessory
Killer Core (Checkmark)

Killer Core

3-4 Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

Rest 2-3 Minutes Between Sets

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Showdown