CrossFit Ballwin – CrossFit
Warm-up
Buddy Relay
AMRAP 10:
5 Push-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete 10 meter shuttle runs as penalty before other partner can begin their round. Switch after completing full rounds.
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
Examples of what a GOAT Day would look like. Please, feel free to work on a couple of movements that you would like to get better at or use one below.
PRACTICE OPTION 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
PRACTICE OPTION 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
PRACTICE OPTION 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 6-8 Toes to Bar
CARDIO OPTION 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
CARDIO OPTION 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Metcon
Pick between working on weaknesses or working on cardiovascular endurance
GOAT DAY
Pick two weaknesses that you want to work on.
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Double Dutch (2 Rounds for reps)
20 E2MOM:
Max Heavy Rope Singles
Max Heavy* Russian Swings
*Because this is not overhead, use a weight heavier than you normally would.
After Party
COOL DOWN
Quad Foam Rolling: 1 Minute Each Side
Upper Back Foam Rolling: 1-2 Minutes
Lats Foam Rolling: 1 Minute Each Side