CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Elevated Pigeon, Rib Mobile, Sampson Stretch
Strength & Skill
Today’s focus is to generate force at a set of 5 to 8 reps, under stress of time for recovery. We’ve ran these models before, so each athlete should know their percentages ahead of starting the clock. If you don’t have something in the system for your percentages, then a coach will guide you.
0-8m: Shoulder Press (5 to 8 reps)
0-2 min.: 60-70%
2-4 min.: 60-70%
4-6 min.: 70-80%
6-8 min.: 70-80%
8-10 min.: 80-90%
**Use the last round to get some light back squats in, quickly. Get warmed up for squats….check mobility…..check form.
Low Bar Back Squat (5 to 8 reps)
10-12 min.: 60-70%
12-14 min.: 60-70%
14-16 min.: 70-80%
16-18 min.: 70-80%
18-20 min.: 70-80%
Clean Pull (5 to 8 reps)
20-22 min.: 70-80%
22-24 min.: 70-80%
24-26 min.: 70-80%
26-28 min.: 70-80%
28-30 min.: 70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
18May2015
8 Min AMRAP of:
10 x Power Snatch (85# / 55#)
30 x Double Unders
**Count total number of rounds and reps completed in allotted time.