Announcements
Reminder: Don’t forget this Sunday @ 1pm (after Yoga) is the CrossFit Total. You will have 3 attempts to find your 1RM on Press, Squat & Deadlift. Even if you’re not participating, come support your CFB family. Visitors welcome, too.
CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Band Pull, Anchored T-Spine, Banded Hip Flexor
Strength & Skill
Review movements & Metcon:
-Clean & Jerk
-Squat Clean
-Clean Pulls
**Athletes use this time to find a weight that can be rep’d 2+ times.
**Weights should be roughly 70-80% of 1RM.
Metcon
On the whiteboard, note your weight & reps each round. On Wodify, input your weight for each round.
Metcon (45 Rounds for weight)
26Jun2015
Tabata Inversion
10 sec Heavy Work : 20 sec Rest
15 rds. of:
– Clean & Jerk
30 sec. to Adjust Weight
15 rds. of:
– Squat Clean
30 sec. to Adjust Weight
15 rds. of:
– Clean Pull
**45 rds total, only 7.5 minutes of work.
**Weights are based on 70% -75% 1RM.
Cash Out
**Grab a partner & implement two mobility drills off the charts. Do some homework and review the movements on Mobility WOD online.