CrossFit Ballwin – CrossFit

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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