CrossFit Ballwin – CrossFit
Sara Sanders
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Strength & Skill
Work on movements or build up to weights specific to the metcon (i.e. kipping T2B, Muscle-Ups, Scalable Options, etc.)
Metcon
Metcon (3 Rounds for time)
With a running clock, complete each round for time, resting between each round.
RD 1) 21-15-9 for Time:
Thrusters
Toes To Bar
–5 min rest —
RD 2) 15-12-9 for Time
Power Clean
Strict Handstand Push-up
–5 min rest–
RD 3) 9-7-5
Back Squat
Muscle-up
*********************
Thrusters Weight:
Rx+ 95/65
Rx 75/55
Sc 65/35
Power Clean Weight:
Rx+ 165/110
Rx 135/95
Rx 95/65
Back Squat Weight:
Rx+ 205/145
Rx 185/125
Sc 135-115/75-65
Each individual round is timed after the 5 min rest. This amount of rest time is to allow for recover and maximum during the metcon.
Homework
Core stability work if time remains in class. You pay for an hour, you’re gonna get an hour. 🙂