CrossFit Ballwin – CrossFit

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Colin Wright

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

15/12 Cal Bike

18 Toes to Bar

18 Power Snatch

-Rest 4 minutes

AMRAP 4:

12/9 Cal Bike

12 Toes to Bar

12 Power Snatch

-Rest 4 minutes

AMRAP 4:

9/6 Cal Bike

9 Toes to Bar

9 Power Snatch

Prescriptions:

Rx+ 115/75, 135/95, 155/105

Rx 75/55, 95/65, 115/75

Sc 45/35, 65/45, 75/55

Strength & Skill

16 EMOM

EVEN: Good Mornings (8 Reps every EVEN minute)

-Focus should be on range of motion while keeping the hamstrings & back engaged.

-Movement is not about how much you can do or how low you can get the bar

ODD: Dumbbell Bench Press (10 Reps every ODD minute)

Pre-stage the weights to ensure smooth transition