CrossFit Ballwin – CrossFit
Bob Naes
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
Deadlift (5 sets of (3-5 reps))
Heres the deal, females adapt better to lifting heavy with a lesser rep scheme (its science). I want females to build to a heavy set of 3 (roughly 80-90% 1RM) & maintain it for 5 sets. Males build up to a set of heavy 5 (75-85% 1 RM) & maintain for all 5 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 DB Deadlifts
6 Burpees
3 DB Power Cleans
DB Weights:
Rx+ 70/45
Rx 50/35
Sc 30/15-10