CrossFit Ballwin – CrossFit
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