CrossFit Ballwin – CrossFit
Warm-up
10 Minute- Dynamic Warm-up
– High Knees
– Butt Kickers
– Soldier Kicks
– Walking Lunges w. a twist
– Karoake
– Jumping Jack Shuffle
– Broad Jumps
– Back Peddle
– Inch Worm
**60 Sec. Elevated Pigeon Each Side
Strength & Skill
Back Squat Cluster:
Up to a heavy 1.1.1. Rest 2-3:00
Start at 50% of 1RM and add 10% each set.
**Athletes warm-up to 50%. Then complete 1 rep, re rack the weight, rest 10s, and repeat.
**Goal is to go above 85% on last set.
Back Squat (1.1.1. Cluster)
Metcon
Metcon (AMRAP – Rounds and Reps)
09May2016
AMRAP 10:
5x Power Cleans (95/65#)
7x Thrusters (95/65#)
9x OHKBS (53/35#)
L3: (75/55#)
L2: (65/35#) (45/25#)
L1: (55/25#) (35/25# Russian Swing)
Homework
50-100x Banded Leg Curls
30-50x Weighted Sit-ups