CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike

Active Spidermans

Sit-ups

Moderate Bike

Active Samson

Hollow Hold

Faster Bike

Push-up to Down Dog

Arch Hold

Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Strength & Skill

Toes to Bar:

1. Look Straight

2. Move Prep

Power Snatches:

1. Vertical Jump

2. Move Prep

Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

After Party

Front Squat

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Percentages Based on 1RM Front Squat

Front Squat (Follow Wave Cycle)