CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Single Unders
Slow Air Squats
High Single Unders
Cossack Squats
Quick Single Unders
Glute Bridges
Double Taps
Single Leg Glute Bridges
Double Under Practice
Jumping Air Squats
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Front Squat Hold: 1 Minute
Strength & Skill
Row:
1. Handle Control
2. Move Prep
Double Unders:
1. Handle Control
2. Move Prep
Squat Cleans:
1. Feet in Cement
2. Move Prep
Metcon
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout
Low Tide (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
After Party
STRICT GYMNASTICS
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows