Thursday 10/5/17

30 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Jerk (Spend 8 minutes working up to a heavy jerk (80-90%)

St Basil’s (Time)

5 Rounds

4 Jerks 155/105

8 Goblet Squats 70/55

12 Russian KBS 70/55

200m Run’

1 Min rest
The barbell must start from the floor. ‘Heavy’ Jerks should be about 60-75% of your 1 rep max for this workout. Push jerk and split jerk are both acceptable. Being able to transition straight from the goblet squat into the swings will save a bit of time. For the swings, the cycle time can be made faster by pulling the kettlebell down (this will raise the intensity as well). Push the pace on the sprint at the end. Don’t let yourself ‘cruise’ since there is forced rests.

Wednesday 10/4/17

29 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Distance)

Spend 8 minutes working up to a near max height box jump from standing or seated.

Power Clean (7 x 1 75-85% Same weight across (Set 1/14))

Half Kneeing Single arm Dumbbell Press (7 x 4)

Farmers Cardio 2.0 (Distance)

7 Minutes for Distance with a partner

Farmer Carry 55/35
You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of kettlebells as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

Metcon (No Measure)

Cashout: 10 thrusters 65/45, 15 cal row, 3 rounds

Tuesday 10/3/17

28 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Shoulder Press (Spend 8 minutes working up to a challenging (80-90)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Monday 10/2/17

27 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Snatch (7 x 1)

Find a new 1RM

Rusty Chrome (Time)

5 Rounds

8 Power Snatches 135/95

16 Sit-Ups

100m Run
The snatches should be pretty ‘heavy’, so plan on only being able to do the first round unbroken. Push the pace on the sit ups and the runs to keep the intensity up, but slow down on the snatches to maintain form. The sit ups can be regular or ‘butterfly’. In the later rounds, be aware of the low back. After all of the sit ups, your abs may have a harder time helping you keep your back flat on the snatches.

Metcon (No Measure)

Cashout: 10 burpees, 30 double unders, 4 rounds

Friday 9/29/17

24 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Spend 10 minutes working up to a challenging pause squat clean plus power clean plus jerk (80-90%)

Day Drinking (Time)

For time.

1500m row

2 minutes rest, then 4 rounds

15 thrusters 95/65

10 toes to bar

60 double unders

Thursday 9/28/17

23 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Snatch (5 x 3 80-90%)

Strict Ring Dip (5 x 5)

Burnt Rubber (Time)

12-9-6-3

Power Snatch 95/65

Burpee

Metcon (No Measure)

Cashout: 100m Medball run, 10 wallballs, 3 rounds

Wednesday 9/27/17

22 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Power Clean (7 x 1 Work up to a new 1RM)

Metcon (Time)

5 Rounds

6 Back Squats 155/105

8 Handstand Push-ups

8 Box Jumps 24/20

6 Bar Muscle-ups

1 Min Rest

Tuesday 9/26/17

21 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Front Squat (7 x 2 Increasing to max)

Metcon (No Measure)

Single Arm Ring Row

7 x 4 (each)

Metcon (Time)

30 Power Jerks 155/105

20 Bar Facing Burpees

800m Run

Monday 9/25/17

20 Sep

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Wodapalooza Online Qualifier Wods 4&5

Wod 4

In 20 Minutes

2 Rounds

30 Calorie Row

30 Toes to bar/Hanging Knee Raises(scaled)

30 Overhead Squats 95/65 45/35 (scaled)
You will complete the 2 rounds as fast as possible. As soon as you finish the second round, you will use the remainder of the time to complete WOD 5.

*If you do not finish WOD 4 in 18 minutes, move onto WOD 5 at the 18 minute mark.

Metcon (Weight)

Wodapalooza Online Qualifier Wods 4&5

Wod 5

Use the remaining time to find your 1RM Hang Snatch