CrossFit Ballwin – CrossFit

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Sarah Berger

Warm-up

:30 Seconds, each movement 


Row Easy

Push-up to Down Dog

Row Medium

Active Spidermans

Row Fast

Active Samson

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts 5 Front Squats

Mobility

1. Front Rack – 1 min

2. Wrist Stretch – 1 min

Strength & Skill

Row:

1. Tug of War

Deadlifts:

1. Shins Vertical

2. Press Through the Floor

3. Movements Prep

Hang Power Clean

1. Sponges

2. Hook Grip

3. Movement Prep

Push Jerks

1. Forearms

2. Jump & Drop

3. Movement Pre

Metcon

**In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

Metcon (3 Rounds for calories)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

**Max Calorie Row in Time Remaining

**rest 4:00**

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

**Max Calorie Row in Time Remaining

**rest 4:00**

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

**Max Calorie Row in Time Remaining