CrossFit Ballwin – CrossFit

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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

Overhead Squat