CrossFit Ballwin – CrossFit

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Warm-up

Group Warmup

:20 seconds Jumping Jacks

5 Push-ups

:20 seconds Spidermans

4 Push-ups

:20 seconds Samson Stretch

3 Push-ups

:20 seconds Air Squats

2 Push-ups

:20 seconds Knuckle Draggers

1 Push-up

:20 seconds Jumping Jacks

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Metcon

Climbing Cindy (20 Rounds for reps)

Alternating On the Minute x 20

1 Round of Cindy

3 Deadlifts (Climb in Weight)

1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Alternate between body weight movements in “Cindy” and weightlifting with the deadlift. Athletes don’t have to climb in deadlift weight every set, but athletes should start out moderate and build several times across the 10 sets.

On “Cindy”, scale if needed for something that can be completed in under :50 seconds each round. The big two

movements to look at scaling are the pull-up and the push-up. Here are some options listed below for

substitutions.

Pull-up

Cut Repetitions to 3

Ring Rows

Banded Pull-ups

Push-up

Cut Repetitions to 5-7