CrossFit Ballwin – CrossFit

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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)