CrossFit Ballwin – CrossFit

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“Excitement comes from the achievement. Fulfillment comes from the journey.”


30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Knuckle Drags

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans


Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance


Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Strength & Skill

Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Example of possible EMOM’s:

Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Sec. Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 10 Toes to Bar

Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees


Metcon (2 Rounds for reps)

On the Minute x 20

Odd Minutes: Choice

Even Minutes: Choice