CrossFit Ballwin – CrossFit
“Hey, are you going to the CFB Holiday Party on the 25th?”
Warm-up
:30 Seconds
Easy Jog Around Boxes
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog Around Boxes
Side Lunge
Walking Samson
Walking Spiderman
Faster Jog Around Boxes
Push-up to Down Dog
Air Squats
Side Shuffles (:15 Seconds In/Out)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – :45 Seconds Each Side
Wrist Stretch on Box – :45 Seconds
Child’s Pose on Box – :45 Seconds
Strength & Skill
Box Jump Overs:
1. Landing
Front Squats:
1. Landing
Power Cleans:
1. Landing
Push Jerks:
1. Landing
Chest to Bar:
1. Feet First
Lateral Barbell Burpees:
1. Foot Speed
Metcon
Weight on barbell should be something athletes could complete 25+ repetitions unbroken when fresh.
Metcon (Time)
21-15-9 for Time:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)