CrossFit Ballwin – CrossFit

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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.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


Shoulder H.J. (60 each side)