CrossFit Ballwin – CrossFit

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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