CrossFit Ballwin – CrossFit
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