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
**Form & Mobility check based on movements for today
Strength & Skill
Timed Strength & Skill
**Use 1RM to base %
SHOULDER PRESS
0-2 min.: 60-70%
2-4 min.: 60-70%
4-6 min.: 70-80%
6-8 min.: 70-80%
8-10 min.: 80-90%
BACK SQUATS
10-12 min.: 60-70%
12-14 min.: 60-70%
14-16 min.: 70-80%
16-18 min.: 70-80%
18-20 min.: 70-80%
DEADLIFT
20-22 min.: 70-80%
22-24 min.: 70-80%
24-26 min.: 70-80%
26-28 min.: 70-80%
28-30 min.: 70-80%
Shoulder Press (5 Sets of 3-5 Reps)
Back Squat (5 Sets of 3-5 Reps)
Deadlift (5 Sets of 3-5 Reps)
Metcon
Metcon (4 Rounds for time)
26May2016
Work Capacity (track time for each round):
Every 3:00 x 4 sets (12:00):
Run 200 meters
12x Thrusters (95/65#)
L3: (75/55#)
L2: (65/45#)
L1: (55/35#)