CrossFit Ballwin – CrossFit

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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

Pick two movements that trouble you or gets your “GOAT”, alternate between minutes and work aimlessly at progress. They can be extremely simple or complex (i.e. Double-Unders, Ring Dips, Overhead Squats, etc.). These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

Metcon (No Measure)

20 Minute EMOM

Odd Min: GOAT 1

Even Min: GOAT 2


Break the class into two groups.

1st 20 min. Group A works on GOAT, Group B Completes Metcon

2nd 20 min. Group B works on GOAT, Group A Completes Metcon

Metcon (Time)

QUICKLY, For time:

100/80 Cal Assault Bike