Showdown WOD Announcement – “The Little Engine That Could”

Oct 22nd, 2015

Category: CrossFit

Showdown WOD Announcement – “The Little Engine That Could”

This workout will take place on Day 1 of the Showdown.

The Little Engine That Could (10 minute cap)
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)
Scaled – 1.5, 1pd. Step ups are allowed.

Movement Standards

Burpee Box Jumps– The athlete must remain in their lane, facing their box and their chest must make contact with the ground. If contact is questionable, the athlete will be asked by the judge to release their hands. During the box jump the athlete must show full control on top of the box and stand to full extensions with the hips stacked atop the shoulders and ankles. Step ups in the Rx division are not permitted.

Kettlebell Swings– The athlete must show the arms completely locked out (no bent elbows) overhead stacked above the shoulder, hip and ankle. The athlete should bring the kettlebell to their body, not their body to the kettlebell. A good rep will require the kettlebell to be pointed up (no droopy kettlebells) at the top. Dropping kettlebells from above the shoulders or the kettlebell bouncing out of the athlete’s lane will result in a no rep.