CrossFit Ballwin – CrossFit
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.)
Rx+ – Male 135#/ Female 95#
Rx – Male 115# / Female 85#
Scaled – Male 95# / Female 65#