CrossFit Ballwin – CrossFit

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Warm-up

20 Seconds Each Stretch:

Quad Stretch (Pull Foot to Butt)

Knee Hugs (Hug Knee Into Chest)

Straight Leg Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Barbell Movements:

1. Feel the Steel

2. Move Prep

Metcon

*First Half Weight: Can Complete 5-7 Push Jerks Unbroken Each Time

*Second Half Weight: Can Complete 7-12 Push Jerks Unbroken Each Time

*It is ok for teams to have multiple bars on the floor if athletes are using different weights

Perfect Bar (Time)

Teams of 3

For Time (35 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Cal Bike

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run

After Party

Gymnastics Conditioning

For Time:

21 Handstand Push-ups

100′ Handstand Walk

15 Handstand Push-ups

50′ Handstand Walk

9 Handstand Push-ups

25′ Handstand Walk