CrossFit Ballwin – CrossFit
Coach Dusty Schmidt
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Muscle-ups (Practice/Technique)
Kipping (Pull-Ups/Toes to Bar/Muscle-Ups)
Metcon
Triple Trouble (3 Rounds for reps)
Burpee + Front Squat ladder
Rest 3 minutes
Burpee + Shoulder to Overhead ladder
Rest 3 minutes
Burpee + Deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
*Use as many sets each minute as needed.
*Weights*
Front Squats:
Rx+ 185/125
Rx 135/95
Sc 95/65
Shoulder to Overhead:
Rx+ 155/95
Rx 115/85
Sc 85/45
Deadlift:
Rx+ 315/215
Rx 245/165
Sc Hard but doable w/ good form