CrossFit Ballwin – CrossFit

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Warm-up

45 Seconds

Alternating Single Leg Touches

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts (Video)

Active Dive-bombers

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warm-up performed with light set of dumbbells

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Forearm Smash: 1 Minute Each Side

Strength & Skill

AbMat Sit-Ups & Farmers Carry

1. Eyes

2. Move Prep (each)

Deadlifts:

1. Hip Sandwich

2. Slow Down the First Pull

3. Move Prep

Weightlifting

Most of the time will take building up to the heavy set of 3 reps. Athletes will have 20 minutes to build up.

Deadlift (Build to a heavy set of 3 – 2 – 1)

Metcon

Shrute Farms (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)