CrossFit Ballwin – CrossFit

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Warm-up

General Movements

500m Row

5-10-15 Reps

Air Squat

20 sec Ring Support

Push-Ups

Sit-Ups

Hollow Rocks

Strength & Skill

Movement Specific

-Shoulder Press: Review aspect of proper mechanics in through the press.

+Midline stability, Proper Hand Position, Bar Path, & Finish

+Build/warm-up to 80% 1RM

+Rep scheme should be 5 @ 75-80%, 5 @ 85%, 3 @ 90%, 3 @ 90%+, 1 @ 100%, 1 @ 100%+

-Deadlift: Review aspect of proper setup & mechanics through the lift

+Midline stability, Hips, Hamstring Engagement, Bar Path, & Completion of Open Hips at Top

+Build/warm-up to 80% 1RM

+Rep scheme should be 5 @ 75-80%, 5 @ 85%, 3 @ 90%, 3 @ 90%+, 1 @ 100%, 1 @ 100%+

Shoulder Press (5-5-3-3-1-1)

Deadlift (5-5-3-3-1-1)

Cool Down

3 Rds:

10 GHD Hip Extensions

1 Min Plank on Hands