CrossFit Ballwin – CrossFit
Aaron Emerson
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Movement Specific:
Review mechanics of back squat & assess each athletes mobility restrictions in the squat. Athletes spend 5 minutes addressing key issues found in assessment.
The 7 sets of Back Squat is at 90% of 1RM. Build up in weight accordingly
1 x 10 Bar
1 x 8 @ 30%
1 x 6 @ 50 %
1 x 4 @ 70%
1 x 3 @ 80-85%
Working Set 7 x 3 @ 90%
Back Squat (7 Sets of 3 Reps @ 90%)
Cool Down
3 Rds, Not for Time:
8-10 GHD Sit-Up
10-12 Good Morning (light weight)
*If you have not done GHD Sit-ups before or custom to them, scale this movement accordingly.