CrossFit Ballwin – CrossFit

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Justin Fadler

Warm-up

Active Stretching:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose on Box – 1:00

Pigeon Pose on Box – :30 Seconds Each Side

Strength & Skill

Box Jump Overs

1. Hips – Knees

2. Pivot & Step Down

Deadlift:

1. Press, Not Pull

2. Finish Position

Push Jerk

1. Launch & Land

2. Controlled Dip

Metcon

This should be a load that athletes could confidently cycle for 20+ repetitions when fresh.

Metcon (Time)

4 Rounds for Time:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)