CrossFit Ballwin – CrossFit

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Ryan Schneider

Warm-up

40 Seconds : 20 Seconds

Active Samson : Medicine Ball Deadlifts

Active Spidermans : Squats to Medicine Ball

Push-up to Down Dog : Med Ball Ground to Overhead

Air Squats : Medicine Ball Slams

Barbell Warm up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Chest Stretch: 1 Minute

Down Dog: 45 Seconds

Medicine Ball Squat Hold: 1 Minute

Strength & Skill

Wall Balls:

1. Share the Ball

2. Move Prep

Lateral Barbell Burpees:

1. Hips & Shoulders

2. Move Prep

Deadlifts:

1. Hips & Shoulders

2. Move Prep

Metcon

Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh.

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wall Balls

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wall Balls

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wall Balls

6 Deadlifts (275/185)

6 Lateral Barbell Burpees