CrossFit Ballwin – CrossFit
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