CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Box Step-ups

Slamball Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Ankle Stretch on Box: 45 Seconds Each Side

Strength & Skill

Box Jump Overs:

1. Soft Landing

2. Move Prep

Slamballs:

1. Hard Landing

2. Move Prep

Push Jerks:

1. Balance

2. Move Prep

Weightlifting

Pause Push Jerks (Build to a heavy set of 2)

**1st dip on the Jerk is held in the bottom position for 2 seconds.

**2nd dip or the receiving position is held for 2 seconds

**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.

Metcon

iMax (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk

After Party

COOL DOWN

LATS FOAM ROLL: 1-2 Minutes Each Side

HAMSTRINGS FOAM ROLL: 1-2 Minutes Each Side

CALVES FOAM ROLL: 1-2 Minutes Each Side