CrossFit Ballwin – CrossFit
Warm-up
30 Second Stations:
Foot Taps on Medicine Ball
Active Spidermans
Medicine Ball Deadlifts
Active Samson
Air Squats to Medicine Ball
Push-up to Down Dog
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Squat Hold with Medicine Ball – 1 Minute
Strength & Skill
Wall Balls
1. Positioning
2. Relax the Arms & Breathe
Burpees
1. No Wasted Movement
Deadlifts
1. Bend Past Knee
2. 6 to 7 minutes building up
Metcon
In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.
Metcon (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
-Rest 5 min.-
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
-Rest 5 min.-
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
*Wall Ball weight is 20/14