CrossFit Ballwin – CrossFit

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Warm-up

2-3 Rounds:

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

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

Squat Hold: 1 Minute

Strength & Skill

Review “Legs-Arms, Arms-Legs” with all movements.

Metcon

Choose lighter barbell weights that you could complete for 25+ unbroken reps when fresh

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

After Party

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 88%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 91%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

Percentages based on 1RM Front Squat

Front Squat (Follow Wave)

Corona WOD (at Home)

Hotel 13 (Time)

For Time:

400 Meter Walking Lunges

Focus:

Breathing & striding at a pace you can maintain. Don’t go from sprinting to stopping, find the gears in-between.

Keep the chest up, not bending over

Two things on the knees :

Front knee shouldn’t go past the toes, so that you can drive off the heel on the way back up

Back knee is where you should get your depth vs. trying to lean forward with the front knee