CrossFit Ballwin – CrossFit
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)