CrossFit Ballwin – CrossFit

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Warm-up

General Movements:

10 Push-ups to Down Dog

10 Air Squats

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog

8 Air Squats

8 Active Spiderman’s (4/leg)

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog

6 Air Squats

6 Active Spiderman’s (3/leg)

6 Active Pigeon’s (3/leg)

3 Walkouts

Barbell Warm-up

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Squat Hold – 2:00

Front Rack Stretch – 1:00

Banded Walks: 10-10-5-5

Band Pull Aparts: 15 Repetitions

Strength & Skill

Specific Movements:

1) Chest to Bar

a) Press away at top

b) Legs Long

2) Front Squat

a) Rack Position

b) Heels Down

3) Burpees

a) Composure Breath

b) Feet Outside of Hands

Metcon

Metcon (Time)

3 Rds for Time:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees
*In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus.

*Barbell weight should be something that could be completed in 15-20+ repetitions unbroken when fresh.

*First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, you should also be able to complete 10 repetitions unbroken if needed to.

Modifications listed below:

A. Cut Repetitions Down to 5 or 7.

B. Chin Over Bar Pull-ups

C. Jumping Chest to Bar Pull-ups

D. Ring Rows (Feet Elevated for Increased Difficulty)