CrossFit Ballwin – CrossFit
Be Strong.
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Medium Bike
Push-up to Down Dog
Faster Bike
Air Squats
2 Rds Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 High Muscle Clean
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
1 Minute Child Pose
:30 sec Wrist Stretch
Metcon
Teams will work through these three movements together, breaking up repetitions as needed. Athletes must complete all repetitions at the bike before moving to the power snatches and so on. The number of reps will drop each round, but the weight will increase. These should be weights that athletes are capable of completing at least 27-21-15-12-9 repetitions unbroken respectively when fresh. Teams can use multiple bars if athletes plan on using different weights. If all athletes are using the same loads, use one barbell and add weight following the thrusters. This workout is for time, but will be capped at 30 minutes.
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
65/45 Cal Bike
75 Power Snatches
75 Thrusters (75/55)
65/45 Cal Bike
60 Power Snatches
60 Thrusters (95/65)
65/45 Cal Bike
45 Power Snatches
45 Thrusters (115/80)
65/45 Cal Bike
30 Power Snatches
30 Thrusters (135/95)
65/45 Cal Bike
15 Power Snatches
15 Thrusters (155/105)