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10/18 – Friday Night Lights theme will be Crop Tops and Crazy Socks!

CrossFit Ballwin – CrossFit

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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