CrossFit Ballwin – CrossFit
Warm-up
General Warmup:
45 Seconds Spiderman + Hamstring Stretch
45 Seconds Slow Air Squats
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
Partner Rowling:
– 1000 meters for time split between two partners
– To make it fair, line up athletes by height and pair the athletes at the end of each side up together
– 5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)
– The game is over when the screen says 1000 meters, so don’t reset the monitor
– There will be a penalty for the partner who gets off the rower for every meter they are under or over
– For example, if they land at 97 or 103, penalty is 3 air squats
– Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing
– They can sit ready on the erg as they wait
– We will cap this game at 8 minutes
Mobility
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Squat Hold: 1 Minute
Strength & Skill
Air Squat:
1. Hands
2. Move Prep
Row & Dumbbell Snatch:
1. Similar Action
2. Move Prep
Metcon
Air Conditioning (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
*Record all round splits, as the score is the slowest of the 4 rounds
After Party
Metcon (No Measure)
Skill + Snatch
On the 1:30 x 7 Sets:
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
Sets: 65-70-72-74-76-78-80% of 1RM Snatch