CrossFit Ballwin – CrossFit

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Nick Johnson

Warm-up

Line Drills:

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 Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Strength & Skill

Toes To Bar:

1. Lats

2. Move Prep

Deadlifts:

1. Lats

2. Move Prep

Metcon

Deadlift weight that athletes could complete 21+ repetitions unbroken when fresh. Toes to Bar variations should be something athlete can complete 15+ times when fresh. Find a something that is difficult, yet progressive in skill.

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)