CrossFit Ballwin – CrossFit
17.2 Open – Colin Wright
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
Strength & Skill
PRIM1: Pistols (Technique/Practice)
PRIM2: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Athletes looking to increase skill work on Pistols, replace Goblet Squats with Alternating Pistol Squats.
Metcon (AMRAP – Reps)
AMRAP 12:
Ascending Ladder
3 OHKBS
3 Goblet Squats
3 Hand Release Push-Ups
6 OHKBS
6 Goblet Squats
6 Hand Release Push-Ups
9, 9, 9…12, 12, 12… so on.
Weights:
Rx+70/53
Rx 53/35
Sc 44/26
Metcon (AMRAP – Reps)
**Pistol Skill Work**
AMRAP 12:
Ascending Ladder
3 OHKBS
3 Alt. Pistol Squat
3 Hand Release Push-Ups
6 OHKBS
6 Alt. Pistol Squat
6 Hand Release Push-Ups
9, 9, 9…12, 12, 12… so on.
Weights:
Rx+70/53
Rx 53/35
Sc 44/26