CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Active Samson

Plate Hops

Air Squats

Plate Lateral Squats

Active Spidermans

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Plate Hand Walk Overs

Push-up to Down Dog

Plate Overhead Reverse Lunges

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Pigeon Pose with Wrist Stretch: 45 Seconds Each Side

Strength & Skill

For each movement, review the following:

1. Upper Back

2. Grip

3. Move Prep

Weightlifting

Barbell Complex 2 (Build to a Heavy Complex)

1 Power Clean

2 Front Squats

3 Push Jerks

Metcon

-1st Round: Lighter weight, be able to complete around 6+ rounds

-2nd Round: Moderate weight, be able to complete around 4+ rounds

-3rd Round: Moderately Heavy weight, be able to complete around 3+ rounds

Wise Men (3 Rounds for reps)

AMRAP 3:

Max Rounds of “Macho Man” (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “Macho Man” (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “Macho Man” (185/135)

After Party

COOL DOWN

Lats Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side