Announcements
10/18 – Friday Night Lights theme will be Crop Tops and Crazy Socks!
CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Mountain Climbers
Active Spidermans
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press & Reach
Mountain Climbers
Active Spidermans
Pausing Front/Goblet Squats
*Athletes completing “Point Break” will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing “20.1” will use a barbell.
1 MINUTE
Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)
Side Plank (30 Seconds Each Side)
*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. “
Strength & Skill
AbMat Sit-Up:
1. Feet
Strict Pull-Ups:
1. Feet
2. Grip
3. Move Prep
Dumbbell Hang Clean & Jerks
1. Grip
2. Move Prep
Metcon
-For Point Break, choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets
Point Break (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes