CrossFit Ballwin – CrossFit

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Shane Briscuso


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Strength & Skill

10 minutes of Front Rack Lunge

–Rest 5 Min–

10 minutes of Overhead Walking Lunge

0-10m: Front Rack Lunge (5 sets building in weight)

*Clean up & 8 forward steps

*Every two minutes, stagger if room needed.

*Heavy to Moderate wt.

15-25: Overhead Walking Lunge (5 sets lightly building in sets (form/stability))

Snatch up & 8 forward steps

*Perform set every two minutes, stagger if room needed

*Moderate to Light wt.


Death By Ground to Overhead (AMRAP – Rounds and Reps)

With a continuously running clock do one G.T.O. the first minute, G.T.O. the second minute, three G.T.O. the third minute, continuing as long as you are able.

**Use as many sets each minute as needed.

**Use any movement combination to get bar overhead (Snatch, Clean & Jerk, Push Press, etc.)

Bar Weights:

Rx+ – Male 135#/ Female 95#

Rx – Male 115# / Female 85#

Scaled – Male 95# / Female 65#