CrossFit Ballwin – CrossFit
Barbara Baumann
Warm-up
1 Minute:
Wide PVC Pass Throughs
Active Samson
1 Minute:
PVC Around the Worlds
Active Spidermans
1 Minute AMRAP (For Quality):
3 Push-ups
5 Sit-ups
7 PVC Overhead Squats
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
PVC Hinge: 1 Minute
Narrow PVC Pass Throughs: 1 Minute
Strength & Skill
Strict Handstand Push-Ups:
1. Midline
2. Move Prep
Deadlifts:
1. Hips Back, Chest Up
2. Move Prep
Overhead Squats:
1. Wrap the Lats
2. Hips Back, Chest Up
3. Move Prep
Weightlifting
Overhead Squat (Build to a Heavy Set of 5)
Metcon
Looking to choose a weight that athletes could complete 21+ repetitions unbroken when fresh and in no more than two sets at any point during the 12 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)