Friday 8/4/17

30 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Jerk (6×2 Working up to a heavy double)

Dumbbell Single Leg Deadlift (6 x 5)

Use two dumbbells.
5 Each leg. Superset with jerks.

Backhoe (Time)

5 rounds for time.

8 Hang power cleans 95/65

8 Push Press (Same)

8 round trips of 20′ forward, 20′ backward running

Metcon (AMRAP – Rounds and Reps)

Optional ‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes

Thursday 8/3/17

29 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 10 minutes working up to a challenging clean and jerk

Snowcapped (Time)

4 Rounds

7 Power clean 155/105

40′ racked kettlebell lunge -one arm- 53/35

40′ bear crawl

20 wall balls

1 min rest
These power cleans should be a bit heavier than what you would normally use in a metcon so keep that in mind when choosing a load; singles from round one is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise. Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm. Then bear crawl the same ‘lane’ to keep it simple! Move fast on the bear crawls and drop down to your knees when you need a rest. Staying in the ‘up’ position only makes you tired without moving you closer to the finish. Try and do the wall balls in big sets due to the forced rest!

Metcon (Time)

Optional ‘Cash Out’: 10 push ups, 10 air squats, 10 cal row, 4 rounds

Wednesday 8/2/17

28 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Front Box Squat (5×3 @70-80%)

Below Parallel, about 2-3 inches from your bottomed out position.
Same weight, or heavier, than monday.

Weighted Pull-ups (5×5)

Vodka on the Rocks (AMRAP – Rounds and Reps)

6 Minute AMRAP

6 Thrusters 95/65

12 Russian KBS 70/55

Metcon (AMRAP – Rounds and Reps)

Optional ‘Cash Out’: 4 minute amrap: 12 box step ups, 12 burpees,

Tuesday 8/1/17

27 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack

Big Wheels, Small Ego (Time)

4 Rounds

8 Overhead Squats 135/95

10 Box Jumps 30/24

12 Toes to bar

50 Double unders

1 minute rest
Choose an overhead squat weight that is challenging but that you can complete the first round unbroken with (later rounds broken okay). Same thing goes for the box jumps, choose a challenging height. In both cases, if you are not comfortable on rounds 2-4, think about dropping the reps before dropping the weight/height. THAT BEING SAID – Overhead squats are to be full range of motion. Below parallel or they do not count (drop the weight or scale to front squats).

Metcon (Time)

Optional ‘Cash Out’: 100m farmer carry, 25 cal row, 2 rounds

Monday 7/31/17

26 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Front Box Squat (6×2 @70-80%)

Below Parallel, about 2-3 inches from your bottomed out position.
We’re at the halfway point with these movements. The Front Box Squat should feel much more comfortable, and now its time to start stepping up the weight with volume.

Weighted Pull-ups (6×4)

You should feel as if your pull-ups have improved from the start of the program. If you are still working on your first strict pull-up, ask yourself if you’ve been taking the right steps to getting there. We’re at the halfway point, use this time to finally get your first pull-up.

Frontin (AMRAP – Reps)

3 Rounds

1 Minute ME each movement

Burpees

Strict Chin-Ups

Row/Bike/Skierg calories

1 Minute rest in between each round
You can start on any movement, but they must be completed in the order listed. Pace the first round a bit so that you know how you’ll feel on the later rounds. Play to your strengths and try to get the most reps on the movements you are best at. Don’t go too hard on the burpees and the rowing until the last round. The chin ups mean that the hands must be palms toward you. Break these up into small fast sets. A kipping chin up would be considered a substitution.

Metcon (Time)

Optional ‘Cash Out’: 10 db squat clean thrusters, 200m run, 3 rounds

Friday 7/28/17

23 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking.

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Seven (7) is a lot of rounds, so have a strategy for counting reps. Start this one off slowly and then figure out your pacing after the first few rounds. Breaking up the kettlebell swings, and dropping from the top of the cleans often will pay off in in the later rounds. Avoid resting between movements and opt to rest in the middle of the sets more often. Keep an upright torso on the kettlebell swings to prevent the lower back from being taxed more than necessary. Rebounding box jumps are not recommended unless you are planning on competing and you are spending plenty of time mobilizing your ankles. This is a Hero workout so plan on it being challenging!

Thursday 7/27/17

22 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds.

Front Box Squat (7×1 70-80%)

Below Parallel, about 2-3 inches from your bottomed out position.

Weighted Pull-ups (7×3 )

Small Town Girl (Time)

6 Rounds

10 Goblet Squats 70/55

10 Pull-Ups

5 Back and forth 20′ lateral shuffle

Metcon (Time)

Optional ‘Cash Out’: 10 db thrusters, 20 cal row, 4 rounds

Wednesday 7/26/17

21 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 10 minutes working up to a challenging bench press for 3 reps

Flippen Malarky (Time)

6 Rounds

8 Push Press 95/65

8 Knees to elbows

12 RKBS 70/55

8 Bootlegger Burpees 15′

1 Minute Rest

Tuesday 7/25/17

20 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Deadlift (5×3 Increase each set)

Ring Dips (5×5 Superset these with DL.Add weight if possible.)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

Optional ‘Cash Out’: 10 toes to bar, 200m run, 3 rounds

Monday 7/24/17

19 Jul

CrossFit Showdown, Showdown Downtown – CrossFit

Front Box Squat (5×3 60-70%)

Below Parallel, about 2-3 inches from your bottomed out position.

Weighted Pull-ups (5×5 Same weight across)

Sickle and Hammer (AMRAP – Rounds and Reps)

7 Minute AMRAP

8 Hang Power Snatches 95/65

16 Wall Balls 20/14
The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

Metcon (Time)

Optional ‘Cash Out’: 100m farmer carry, 12 burpees, 3 rounds