CrossFit Ballwin – CrossFit

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Hooverball fun?

Warm-up

200 Meter Run

:30 Seconds – Lateral Hops over Barbell

1 Minute – Active Samson

:30 Seconds – Knuckle Drags

1 Minute – Active Spidermans

:30 Seconds Air Squats

1 Minute – Cossack Squats

200 Meter Run

Barbell Warm-up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

1. Down Dog with Foot Pedal – 1:00

2. Pigeon Pose – 1:00 Each Side

Strength & Skill

Double Unders

1. Hands in Front of Hips

2. Consistent Jump

Walking Lunge

1. Wide Base

2. Shin Vertical

Deadlift

1. Lats On

2. Hips Back First

3. Build in Weight

Metcon

Barbell weight should set so athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

150’ Walking Lunge

15 Deadlifts (225/155)
Options for Double Under substitutions listed below:

A. Drop Reps to 30

B. 1 Minute Double Under Practice

C. 120 Single Unders