CrossFit Ballwin – CrossFit

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Warm-up

7 MINUTES FOR QUALITY-

BUDDY 1:

Easy Bike

BUDDY 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

*Switch Stations When Athlete Finishes the Run/Crawl/Walk

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Strength & Skill

Strict Press:

1. Bar Straight

2. Body Straight

3. Move Prep

Weightlifting

*Coming out of the rack, athletes will have 15 minutes to build to their heavy single strict press.

*Make smaller jumps here, as the strict press has a lower ceiling that other pressing movements like the push press or push jerk

Shoulder Press (Build to a Heavy Single)

Metcon

Choose a weight that allows you to complete the 9 reps in 1-2 sets each round

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Cal Bike

9 Strict Presses (95/65)