CrossFit Ballwin – CrossFit

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Partner Rowling

-2000 meters for time split between two partners.

-10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

-There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

-If they land at 97 or 103, penalty is 3 burpees.

-Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

-Line people up from tallest to shortest and partner up athletes on the end first, working your way in.

-This ensures that the bigger and stronger athletes do not finish far ahead of the others.

-Also a great opportunity to chat with the athletes off the rower about structure of their Goat Movements.

:30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Strength & Skill

In prep for the Open, we traditionally take the day before our Friday Night Lights as a time to work on two weaknesses. Those who want just another cardio burner, follow the same EMOM schedule & rotate through. The movement choice is yours, however consult with a coach for the best options/flow.

Example of possible EMOM’s:

Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Sec. Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 10 Toes to Bar

Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees


Metcon (2 Rounds for reps)

On the Minute x 20

Odd Minutes: Choice

Even Minutes: Choice