CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS EACH

PVC Pass Throughs

PVC Overhead Squats

Down Dog

PVC Pass Throughs

PVC Overhead Squats

Up Dog

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Get More Narrow with Each Set on PVC

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Pull-Ups:

1. Hips to Bar

Push-Ups:

1. Hips Locked

Air Squats:

1. Hips Down, Hips Forward

Overhead Squats:

1. Be Patient

Power Snatches & Squat Snatches:

1. Be Patient

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

*One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

After Party

BACK SQUAT

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Back Squat (Follow Wave)

Corona WOD

Hotel 11 (Time)

5 Rounds For Time:

100 Jump Rope*

50 Air Squats

*Can substitute with jumping jacks (touch above head & behind back with arms)

*Be sure to keep track of your round times, so you can keep at or better the pace throughout every round