CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

DUMBBELL WARMUP

20 SECONDS EACH:

Goblet Squat

Single Arm Dumbbell Strict Press (Right)

Goblet Squat

Single Arm Dumbbell Strict Press (Left)

Goblet Squat

Performed With 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Strength & Skill

Box Jump Overs & Toes to Bar:

1. Work Your Way Up

2. Move Prep

Dumbbell Movement:

1. Elbows

2. Move

Metcon

Choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

Overkill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

After Party

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

Back Squat (Follow Wave)