CrossFit Ballwin – CrossFit

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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.