CrossFit Ballwin – CrossFit

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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