CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS:

Active Spidermans

Air Squats to Medicine Ball

PVC Pass Throughs

Inchworm to Push-ups

Air Squats to Medicine Ball

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Air Squats to Medicine Ball

PVC Overhead Squats

BODY POSITIONS:

2 SETS

20 Seconds PVC Hollow Hold

10 Seconds Rest

20 Seconds PVC Arch Hold

10 Seconds Rest

20 Seconds PVC V-Ups

10 Seconds Rest

BARBELL WARMUP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1 Minute

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Review “Elbows” in all movements

Metcon

This should be a weight that athletes can complete the power snatches in 2 sets and the overhead squats in 1

Foot Locker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

After Party

Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%

Set 2 (On the 2:00): 7 Reps @ 84%

Set 3 (On the 4:00): 5 Reps @ 91%

Set 4 (On the 6:00): 3 Reps @ 96%

Set 5 (On the 8:00): 1 Rep @ 100%

Set 6 (On the 9:00): 1 Rep @ 102%

Set 7 (On the 10:00): 1 Rep @ 105-106%

Set 8 (On the 11:00): 1 Rep @ 105-106%

Set 9 (On the 12:00): 1 Rep @ 105-106%

Set 10 (On the 13:00): 1 Rep @ 105-106%

Set 11 (On the 14:00): 1 Rep @ 105-106%

*Sets 1-4 completed “On the 2:00”

*Sets 5-11 completed “On the 1:00”

*Percentages Based on 5RM Back Squat