CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
200 Meter Run
Deadlifts:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
10 Tempo DL (3 sec down/up)
5 Regular DL
Build in weight with partner to workout weight
LBOB:
5 Up/Down Dog
10 Pushups
10 Lateral Jumps Over Bar
5 LBOB
Hip Heists:
10 Bird Dogs
1 Minute Table Top Stretch
10 Hip Heists
BW SPECIAL (Time)
Teams of Two
For Time:
100 Synchro Hip Hiests
50 Lateral Burpees Over Bar
40 Partner Deadlifts (365/245lbs)
60 Synchro Hip Hiests
40 Lateral Burpees Over Bar
30 Partner Deadlifts (365/245lbs)
40 Synchro Hip Hiests
30 Lateral Burpees Over Bar
20 Partner Deadlifts (365/245lbs)
Buy Out:
(60/40) Calorie Bike Sprint
*Every 3 minutes complete a 200 meter run together.
* M/F pair- DL (290lbs), 50 Calorie Bike
Scaling Options:
Hip Hiests- Bicycle Kicks 2-1
LBOB- Regular Burpees, Top Half Burpees
Deadlifts- a weight that you and your partner can do 15 reps UB when fresh.
Bike- Rower (50/40/30 Calories)
Individual Version:
For Time:
100 Hip Hiests
25 Lateral Burpees Over Bar
40 Deadlifts (185/125lbs)
60 Hip Heists
20 Lateral Burpees Over Bar
30 Deadlifts (185/125lbs)
40 Hip Hiests
15 Lateral Burpees Over Bar
20 Deadlifts (185/125lbs)
Buy Out:
(30/20) Calorie Bike Sprint or
(25/15) Calorie Row Sprint
* Every 3 Minutes complete a 200 meter run.
RX+ Version:
Deadlift- Partner (450/310lbs) Indy (225/155lbs)
Hip Hiests- V-Ups