CrossFit Ballwin – CrossFit

View Public Whiteboard


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

Warm-up

Pick A Game:

1. Wall Ball Tic Tac Toe

2. Farmers & Lumberjacks

3. Cone Game

4. Kettlebell Tap Game

5. Foam Roller Dodgeball

6. Pizza Game

Mobility

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Strength & Skill

Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Example of possible EMOM’s:

Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Sec. Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 10 Toes to Bar

Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon

Metcon (2 Rounds for reps)

On the Minute x 20

Odd Minutes: Choice

Even Minutes: Choice