CrossFit Ballwin – CrossFit
Warm-up
Mobility Work:
:30 Thoracic Foam Roll Extensions
:30/:30 Lat Foam Roll
1: 00 Squat Thoracic Rotat ions
1:00/1 :00 Banded Bully Str etch
then complete
2 Sets, For Quality:
10/ 10 SA Dumbbell Z Pres ses, Moderate Weight
12 Prone Swimm ers
100ft (30m) Dual Kettlebell Overhead Carry, Moderate Weight
10/10 Single Leg Glute Bridges
Weightlifting
Technique Focus (Weight)
Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
– rest 20 seconds –
2 Split Jerks
Metcon
“Fast Break” (AMRAP – Rounds and Reps)
Rx:
12:00 AMRAP
1 Round of “DT”
15/12 Cal Row
2 Rounds of “DT”
15/12 Cal Row
3 Rounds of “DT”
15/12 Cal Row
And so on…
Load: 155/105lb
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Competitor:
As prescribed
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Level 2:
Loads: 115/75lb
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Level 1:
1 Round of “DT”
12/10 Cal Row
2 Rounds of “DT”
12/10 Cal Row
3 Round of “DT”
12/10 Cal Row
And so on…
Load: Choice ~60% of Clean and Jerk
1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child’s Pose
After Party
3 Sets, For Quality
5-7 Weighted Stationary Bar Dips
16 Seesaw DB Z-Pr ess (8/arm)
:30-:4 0 Weighted Sorenson Hold w/scapular retracti on