CrossFit Ballwin – CrossFit
Zachary
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Metcon
Strategy:
1) Begin w/ Back Squat complete
1 x 5 @ 40%
1 x 3 @ 65%
1 x 1 @ 80%
1 x 1 @ 95%
1 x 1 @ 100+%.
2) Rest and then proceed to the Press. The athlete should be still be warm from Squats & Pressing weight will be significantly lighter. Based on how they feel warm up progression can be a little quicker.
1 x 5 @ 40%,
1 x 2 @ 70%
1 x 1 @ 80-85%
1 x 1 @ 95%.
1 x 1 @ 100+%
3) Use the same buildup for the Deadlift. Good Luck & Be Smart!
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)