Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin

CrossFit Ballwin – CrossFit

View Public Whiteboard


Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Super Rack, 3rd World, T-Spine Smash

Strength & Skill

Primary focus in S/S are the Ring Dips. Use the extra time to understand & practice the Bear Complex.

1: Bear Complex (Find a good starting weight for the MetCon)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2: Ring Dips (4 Sets of Max Rep/Practice & Technique)


Bear Complex WOD (5 Rounds for weight)

Complete 5 rounds:

Complete the following cycle 7 times each round:

-Power Clean

-Front Squat

-Overhead Press

-Back Squat

-Overhead Press

+Rest as needed between rounds

*Do not drop the weight. Stay connected through the round.

**If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

***Work up the heaviest weight possible.

Cash Out

Boat Pose (3 Rds)

Hold for as long as possible without compensating form or collapsing.