Wednesday 11/8/17

31 Oct

CrossFit Showdown – CrossFit

Front Squat (5 x 3 70-80%)

Handstand Push-ups (5 x 5)

Strict, for depth.

Jacked Jackie (Time)

For Time

1,000m Row

50 Thrusters 65/45

30 Chest to Bar
This one will beat you up much worse than the original “Jackie”, for obvious reasons. Jackie is more of a sprint when it comes to the row and thrusters. For this one, consider pacing the row on the last 250m. Getting off 10 seconds earlier won’t be beneficial if you can’t catch your breath. Although the thrusters still may not feel heavy, doing 50 of them will start to burn. Break them up often, and keep the rest inbetween quick.

Tuesday 11/7/17

30 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 10 Minutes working up to a challenging Squat Snatch or Power Snatch + Overhead Squat

Not Afraid (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Kettlebell Swings 70/55

10 Box Jumps 24/20

10 Ring Dips
With these movements, this workout will feel longer than what it really is. Don’t rush out of the gate, or you’ll have a good 10 minutes of hell after the 5 minute mark. You may be better off splitting up the repetitions, and then having quick transition time rather than trying to go unbroken in each movement.

Metcon (Time)


Max effort plank hold x 2

rest 1 minute between
Log total time of plank holds without the 1 minute rest.

Monday 11/6/17

29 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 6 Minutes working up to a heavy pause squat clean
Move quick on this. 6 minutes will give you a max 5-6 attempts. You aren’t trying to find your 1rm pause squat clean. You are trying to find the heaviest weight you can do in a short amount of time.

Power Clean (7 x 1 @85-95%)

Half Kneeing Single arm Dumbbell Press (7 x 3)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

20 Double Unders / 20 Singles

5 Pull-Ups

5 Hang Squat cleans 95/65
Hey guys, Joey here. Two important things for today. We’ll start off with everyones favorite day, Monday. The first day of the week is going to represent how the rest of your week is going to go. Make sure you show up to the gym, and get a good sweat in. Second.. I want you guys to understand the concept of the workout in the given time domains. Anytime you see a workout that is 7 minutes or less, remember that the goal is intensity. With that said, make sure you scale this workout accordingly so you are able to go as fast as possible for the wod’s full duration. It’s not impressive doing pull-up and clean singles by rounds 3-4. Whats impressive is scaling the workout, and hitting 7-8 rounds. Test yourself and see if you have enough gas in the tank to keep a strong pace for 7 minutes.

Thursday 11/2/17

25 Oct

CrossFit Showdown – CrossFit

Power Clean (6×3 80-90%)

Half Kneeing Single arm Dumbbell Press (6×5)

Beautiful Landing (AMRAP – Rounds and Reps)

10 Minute AMRAP

6 Power Cleans 135/95

20′ Overhead Plate Lunges 45/25

8 Burpees with 10′ Laterall Shuffle

1 Minute Rest

Metcon (No Measure)

Cash-Out: 60s plank, 40 double unders, 3 Rounds

Wednesday 11/1/17

24 Oct

CrossFit Showdown – CrossFit

Metcon (No Measure)

Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.

Mustang Sally (Time)

5 Rounds

4 Squat Snatch 95/65

4 Power Snatch

4 Overhead Squats

8 Ring Dips

12 Box Jumps 24/20

Metcon (Calories)

Cash-Out: Max Calories on rower in 50 pulls

Tuesday 10/31/17

23 Oct

CrossFit Showdown – CrossFit

Clean and Jerk (Lift-Off! Find your 1RM Clean and Jerk today.)

Halloween Hopper (Time)

4 Rounds

5 Clean & Jerks 135/95

10 RKBS 70/55

15 Pull-Ups

20 Wall Balls

1 Minute Rest
This one is going to involve some strategy. You have the forced rest after the wall balls, so make sure you tough it up and power through them. The first 3 movements are all grip intensive, so don’t be afraid to break them up early to save your forearms.

Monday 10/30/17

22 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 Minutes working up to a heavy 3 rep thruster from the rack.

Front Squat (7×1 Increasing)

Whipped into Shape (Time)

10 Thrusters 135/65

50 Double Unders

8 Thrusters

40 Dubs

6 Thrusters

30 Dubs




Make sure you have a good rack position and that your elbows are pointed forward. Consider breaking up the first round or two so that you can do the 6s and lower unbroken. Use a good amount of hip drive to save the shoulders for later rounds. Keep the arms close to your hips on the double unders, because wide arms means that your shoulders will be more taxed. This is supposed to be a ‘gasser’, so choose progressions that let you go fast and hard!

Friday 10/27/17

22 Oct

CrossFit Showdown – CrossFit

Power Clean (6×2 @80-90% Set 8/12)

Half Kneeing Single arm Dumbbell Press (6×4)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200m Run

8 Hang Power Snatches 95/65

12 Push-Ups

Thursday 10/26/17

21 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

10 Minute EMOM

Odd: 5 Deadlifts @75%

Even: 10 TTB

Delfin (Time)

2,000m Row

Rest 2 Min

5 Rounds

16 One Arm RKBS 55/35

40′ Walking Lunge

40′ Bear Crawl
Row the 2000m as if it were it’s own workout and log your score for this as a separate benchmark. 2 mintues should feel a bit ‘short’ as a rest, but that is part of the workout! Keep the shoulder back on the single arm kb swings, and do not let it internally rotate forward. Remember that single arm swings are only up to eyeball height. Keep the chest up on the lunges and do not push off the legs. Move fast on the bear crawls and use the same lane that you lunged at.