CrossFit Ballwin – CrossFit
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)