CrossFit Ballwin – CrossFit

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Don’t worry, I play too.

Warm-up

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Mobility

Couch Stretch – :30 Seconds Each Leg

Chest Stretch – :30 Seconds Each Side

Strength & Skill

Back Squats:

1. Midline

2. Spread the Floor

Bench Press:

1. Be the Bench

2. Bar Path

Deadlift:

1. Squeeze, Not Grip & Rip

2. Head Neutral

*Progress into building up to the weights that are going to be used.

Metcon

Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.

Tiger Stripes (3 Rounds for reps)

Teams of 3

AMRAP 9:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 3 minutes

AMRAP 9:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

Rest 3 minutes

AMRAP 9:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)