CrossFit Ballwin – CrossFit
Tina Kramer
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
High Hang Power Clean + Front Squat (5 sets of (2 + 3))
“Chick’n Scratch” (3 Rounds for reps)
5 AMRAP (0:00-5:00)
Unbroken Front Squat
*100m Sprint
-3 Min Rest-
4 AMRAP (8:00-12:00)
Unbroken Shoulder to Overhead
*100m Sprint
-2 Min Rest-
3 AMRAP (14:00-17:00)
Unbroken Thrusters
*100m Sprint
*Sprints are performed anytime the movement cannot be performed with good form or the bar is set/dropped on the floor.
Front Squat Weight:
Rx+ 185/125
Rx 135/95
Sc 95/65
S2OH Weight:
Rx+ 155/105
Rx 115/75
Sc 85/55-35
Thruster Weight:
Rx+ 135/95
Rx 95/65
Sc 55/35