CrossFit Ballwin – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Pigeon, Dislocates, Scorpion/T-Twist
Strength & Skill
Primary focus for day is TGUs. The last couple training days we have gone overhead. Ive noticed the lack of stability in full extension or ability to drive the head/chest through to create a stable finish. TGU’s are a great way to train stabilizing the core while rotating the body around the arm extension.
Turkish Get Up (4 Rds of 3 Reps Each Side)
Double-Unders (Work Technique & Max Unbroken)
Metcon
Metcon (Time)
24Sept2015
Partner WOD
Partners alternate full rounds, to complete 10 rounds total of:
10 Thrusters 95/65
25 Double-Unders
10 Pull-Ups
The intent is unbroken sprints throughout, though breaking up the doubles and pull-ups for skills’ sake is acceptable. The thruster should be a light-medium weight you can do unbroken. Scale for DUs is 10-15 attempts + makes. Scale for pull-ups is jumping pull-ups
Cash Out
3 x Wall Walk w/ 10 x Shoulder Taps each time