CrossFit Ballwin – CrossFit

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Warm-up

DeFranco’s “Limber 11” (No Measure)

1) IT Bands Foam Roll (10-15 passes)

2) Adductors/Inner Thigh Foam Roll (10-15 passes)

3) Lacrosse Ball Glutes (0:30-2:00 min.)

4) Bent-knee Iron Cross (5-10 reps)

5) Rollover Into V-Sits (10 reps)

6) Rocking Frog Stretch (10 reps)

7) Fire Hydrant Circles (10 forward, 10 back)

8) Mountian Climbers (10 ea. leg)

9) Cossack Squats (5-10 ea. leg)

10) Seated Piriformis Stretch (20-30 sec ea. side)

11) Rear-Foot-Elevated Hip Flexor (5-10 reps, 3 sec. hold ea. side)

Strength & Skill

2:00-3:00 min- Glute Activation Drill

1) Speed Pull Sumo Deadlifts: 10 x 2 @75%, every 60s, reset on each rep.

2) Seated Box Jumps: 3 x 5. Rest 60s.

Sumo Deadlift (10 sets of 2 reps, every 60s )

**Reset grip on every rep

**Use 75-85% 1RM load weight

Seated Box Jump (3 sets of 5 reps)

To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.
**Rest 60s between sets

Metcon

Strategy:

Stay unbroken on HPC’s, use BBJ’s to control your breathing

Metcon (AMRAP – Rounds and Reps)

20May2016

AMRAP 8:

8x Hang Power Cleans (115/75#)

8x Burpee Box Jumps (24/20″)

L3: (95/65#)

L2: (75/55#) (20/15″)

L1: (65/35#)

Homework

50-100x Banded Leg Curls

3 sets of 20 reps Russian Twists