CrossFit Ballwin – CrossFit
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)