CrossFit Ballwin – CrossFit
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
Stretches: Floor Sweep, Heel Cord
Strongman
Today is designed to test the force application of our training. The true essence of CrossFit is having the ability to excel in real world scenarios. Remember, functionality isn’t always based on a perfectly loaded barbell. We train to apply force to an object or resistance against gravity. This is your chance to apply it.
**You are allowed to retest as many times as you would like.
SLED: Metcon (Weight)
Sled Push
**You have 5 minutes to complete as many Ladder Revolutions as possible.
**When retuning to the starting point, the weight will increase for the next revolution.
**Increase increments will be:
Scaled- 20# Female, 40# Male
Rx- 30# Female, 50# Male
**Revolution Length 30ft (Hi), 30ft (Low)
YOKE: Metcon (Weight)
Yoke Carry
**You have 5 minutes to reach as many Ladder Check Points as possible.
**At LCP, the weight will increase for the next distance.
**Increase increments will be:
Scaled- 20# Female, 60# Male
Rx- 60# Female, 100# Male
**CP Lengths are every 60 ft.
FARM: Metcon (Distance)
Farmer Carry
**You have 5 minutes to walk as far as possible.
**The weight stays consistant throughout the walk.
**Weights will be:
Scaled- 25# Female, 50# Male
Rx- 45# Female, 80# Male