CrossFit Ballwin – CrossFit

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K. Hard

Warm-up

30 Seconds

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Side Lunges

Higher Single Unders

Active Spidermans

Double Dumbbell Warm-up (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Mobility

Banded Walks: 2 Rounds of 10 Steps Each Direction + 10 Squats

Dumbbell Ankle Stretch: 30 Seconds Each Side

Strength & Skill

Double Unders:

1. Elbows Back

2. Knees Back

3. Move Prep

Dumbbell Front Squats:

1. Tension

2. Elbows Based On Grip

3. Move Prep

Temp Back Squats:

1. Tension

2. Elbows Back

3. Move Prep

Weightlifting

Tempo Pause Back Squat (5 Sets of 2 Reps)

7 Seconds Down, 3 Seconds Pause

Metcon

Weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh.

After Party (Time)

1-2-3-4-5-6-7-8-9-10 Reps:

Dumbbell Front Squats (50’s/35’s)

*After Each Round: 30 Double Unders