CrossFit Ballwin – CrossFit
Hooverball
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
14 EMOM
EVEN minutes: Single Leg RDL (5-8 reps/side/min)
ODD: Single Arm DB Press (5 reps/side/min)
EVEN: Single Leg RDL (5-8 Reps Each Side)
ODD: Single Arm Dumbell Press (5 Reps Each Side)
Metcon
Metcon (AMRAP – Rounds and Reps)
From 0:00-3:00, perform 2 rounds of:
2 Push Jerk
4 Thrusters
6 Burpees
From 3:00-6:00, perform 2 rounds of:
3 Push Jerks
5 Thrusters
7 Burpees
From 6:00-9:00, perform 2 rounds of:
4 Push Jerks
6 Thrusters
8 Burpees
From 9:00-12:00, perform 2 rounds of:
5 Push Jerks
7 Thrusters
9 Burpees
*Continue the round scheme by increasing 1 rep per movement for every 3 minutes, until athlete bust time.
Bar Weights:
Rx+ 135/95
Rx: 75/55
Sc Wt: Use the limiting movement to base your moderate weight