CrossFit Ballwin – CrossFit
Warm-up
40 SECONDS
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift (20 Seconds Each Side)
Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side)
Single Arm Dumbbell Strict Press (20 Seconds Each Side)
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)
*Performed with 1 Light Dumbbell
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Dumbbell Squat Hold: 45 Seconds
Child’s Pose on Dumbbell: 45 Seconds
Strength & Skill
Single Arm Dumbbell Hang Clean & Jerk:
1. Elbows
2. Move Prep
Single Dumbbell Squat:
1. Elbows
2. Move Prep
Back Squat (Build up to a Heavy Set of 3 Reps)
Metcon
Dumbledore (Time)
For Time:
50/35 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Bike
After Party
Overhead Squat Complex
3 Sets:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat