CrossFit Ballwin – CrossFit
Junkyard Dog Warm-Up (No Measure)
*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.
**Partner A gets in a table top position or on all 4’s.
**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.
Stretches: Coach Choice
Strength & Skill
Today increase weight to hard but doable. Work on Time Under Tension training:
Rep Tempo in Seconds: 3-1-X-0
– 1st column (3) is the eccentric, or lowering, component of the lift
– 2nd column (1) denotes any pause at overhead
– 3rd column (X) is the concentric, or lifting, component
– 4th column (0) denotes any pause at the rest position
**In non-nerd terms: Start Shoulder Press up “X” explosively, hold lockout 1 sec., take 3 sec. to lower & 0 sec. at down position…..Repeat.
Shoulder Press (5 Sets of 6 Reps @ 3110 Tempo)
*Ensure full squat and contact with the target for rep to count.
150 Wall-Ball Shots, 20# / 14#