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CrossFit Ballwin – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) Specific Warm-Up (5:00-17:00) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 High Hang Muscle Clean 3 Hang Power Clean 3 Push Press 3 Front Squat 3 Split Jerk Each round decrease by 1 rep on each movement and add a little load Strength and Skill Clean and Jerk Primer (Checkmark) Primer / Get to Working Weight (17:00-25:00) *Coaches ..read more

CrossFit Ballwin – CrossFit Warm-Up Warm-Up (No Measure) Warm-Up (3:00-11:00) 8:00 minutes for Quality :30 seconds Jump Rope Practice 10 Deep Lunge Mountain Climbers :15 second Active Hang + :15 Second Passive Hang 8 Ring Rows @ 2020 Tempo :15 second Tuck L-Hang Strength and Skill Workout Primer (No Measure) Primer (11:00-21:00) *Coaches Notes Take 10:00 minutes to Warm-Up Athletes on Each movement and talk through Toe to Bar Technique, Body Blasters, Strict Pull-Ups options, Wall Ball points of performance, and little Double Under Tricks and Tips Toe to Bar Technique Metcon Jumpin’ Jiv ..read more

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) Warm-Up 2-3 Sets, for Quality 15/12 Calorie Row 10 Bar or Ring Kip Swings :15 second Ring Support Hold 6/6 Acher Ring Rows 10 barbell Push Press/Push Jerk Strength and Skill Muscle-Up skill work (Checkmark) Gymnastics Skills and Progression Bar Muscle-Up Progression Ring Muscle-Ups – Seated Banded Ring Muscle-Ups – Box Ring Muscle-Up Transitions Metcon Canto De Ossanha (10 Rounds for calories) “Canto De Ossanha” Partner WOD, split reps 10 Rounds for Max Calories on the Rower 3:00 minute AMRAP 10 Chest ..read more

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) Warm-Up 6:00 minutes, For Quality 10 Bootstrap Squats 5/5 Pendulum Lunges 10 second Hollow Hold 10 second Arch Hold Strength and Skill Back Squat (Strength Take 8:00 minutes to Build to Back Squat 1 x 20 reps Suggested % is 70% of 5RM ) Metcon The Influence (2 Rounds for time) “The Influence” Part A) 0:00-15:00 minutes Complete For Time 1000m Run 80ft Single Arm Suitcase Walking Lunges 70/50lb (32/22kg) 60/42 Calorie Echo Bike or 66/46 Calorie Assault Bike 40 GHD Sit-Ups or V-Ups 20 Goblet Squats 70/50l ..read more

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) Warm-Up 8:00 minutes for Quality 10 Alternating Bird-Dogs 8/8 Quadruped Thoracic Rotations 8 Walking Inchworm Push-Ups 20 Glute Bridges :20 / :20 second Single Leg Glute Bridge Pause :20 second Extended Reverse Plank Bridge Strength and Skill Every 2:00 minutes, 10 Sets Alternating Stations Station 1: Bench Press Station 2: Deadlift Extra Instructions Level 3 and 2: As prescribed Level 1: Pause Bench Press 5 Sets x 5 Reps at Moderate Load 7/10 RPE Deadlift 5 Sets x 8 Reps @ 31×1 Tempo Cue on the Bench ..read more

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) Warm-Up: 12:00 minute EMOM Minute 1: 13/10 Calorie Machine of Choice Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry Minute 4: 50ft (15m) Burpee Broad Jumps Strength and Skill Weightlifting Primer (Checkmark) Weightlifting Primer 2 Sets, with Empty Barbell 3 Hang Snatch High Pull 3 Low Hang Muscle Snatch 3 Snatch Grip Push Press 3 Snatch Balance 3 Overhead Squat Add Load 3 Sets, Building Load and Cueing Positions Hang Snatch Floating Snat ..read more

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) Warm-Up 3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 1 Wall Walks + :10sec Nose to Wall Ho ld 10 Ring V-Out s Strength and Skill Skill Work (No Measure) (Checkmark) Gymnastics Strength / Handstand Push-Up Progression Option A) Every 90 seconds x 10 Sets 35-40% of Max Unbroken Strict Handstand Push-Ups Option B) Every 2:30 x 6 Sets 6-8 Deep Deficit Kipping Handstand Push-Ups + 10 Dual Dumbbell Strict Press @ Choice Unbroken Load Option C) Every 2:30 x 6 Sets 6-8 Box Pike Hands ..read more

CrossFit Ballwin – CrossFit Warm-up Warm-Up (No Measure) Warm-Up: 12:00 minute EMOM Minute 1: 13/10 Calorie Machine of Choice Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry Minute 4: 50ft (15m) Burpee Broad Jumps Strength and Skill Specific Warm-Up (No Measure) Primer 1-2 Sets through, working on mechanics 3 Tall Muscle Clean 3 Hang Power Clean 3 Low Hang Power Clean — 6 Bar Kip Swings 6 Kipping Knees to Chest 4 Alternating Toe to Bar 4 Toe to Bar — 6-8 Wall Balls Metcon 9/11 Memorial Workout (Time) Today, we hon ..read more

CrossFit Ballwin – CrossFit Warm-Up (No Measure) 2 rounds 20 plank shoulder taps 10 hollow rocks 10 strict press PVC/Barbell 2 rounds 5 box pike walk-ups on toes 2 full wall walks with :10 hold 2 half wall walks with :10 hold at top Discuss hollow position and active shoulders Metcon Over-and-Back (Time) ‘Over-and-Back’ For Time 2 Person Team Split Reps as desired 150 Heavy Rope Single-Unders 50 Russian KB Swings (70/53#) 50 Wall ball shots (30/20#) 50 Over-and-Back Burpees https://www.youtube.com/shorts/p0SozJYMVE8 50 Cal Row 90 Heavy Rope Single-Unders 30 Russian KB Swings 30 ..read more