CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Wall Sit (Just Below Parallel)

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Run:

1. Fall Forward

2. Move Prep

Jumping Lunges

1. Points of Performance

2. Move Prep

Deadlifts:

1. Shins

2. Ground Contact

3. Move Prep

Metcon

Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout

Dead Space (1 Rounds for time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

200m Run

*Record all 5 times, with the score being the slowest of the 5 rounds

After Party

BACK SQUATS

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

*Percentages of your 5RM Back Squat

Back Squat (Follow Wave)