CrossFit Ballwin

03MAR2021 Metcon "Whatever's Left" (4 Rounds for reps) AMRAP 5:... Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Thrusters (75/55) 12 Pull Ups Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 9 Thrusters (95/65) 9 Toes to Bar Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 6 Thrusters (115/85) 6 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 3 Thrusters (135/95) 3 Bar Muscle-ups After Party: Front Squats 5 Sets: 1 Tempo Pausing Front Squat 1 Pausing Front Squat 2 Front Squats Set 1: 55% 1RM Front Squat Set 2: 60% 1RM Front Squat Set 3: 65% 1RM Front Squat Sets 4-5: 65-75% 1RM Front Squat Modifications: 400 METER RUN 1,000/800 Meter Any Bike 400/300 Meter Ski 40 x 10 Meter Shuttles THRUSTERS Reduce Weights Double Dumbbell Single Dumbbell Odd-Object Thrusters TOES TO BAR Knees To Chest Toes As High As Possible 1/2 Reps Of Strict Toes To Bar V-ups GHD Sit-ups Weighted Sit-ups CHEST TO BAR PULL-UPS Banded Chest To Bar Pull-ups 1/2 Reps Of Strict Chest To Bar Pull-ups 1/2 Reps Of Strict Pull-ups Chin Over Bar Pull-ups Banded Chin Over Bar Pull-ups Ring Rows Alternating Dumbbell Plank Rows BAR MUSCLE-UPS Banded Bar Muscle-ups Chest To Bar Pull-ps Jumping Bar Muscle-ups Ring Muscle-ups Chin Over Bar Pull-ups Burpee Pull-ups Double Dumbbell Snatches Single Dumbbell Snatches

02MAR2021 Weightlifting: Bench Press On a Running Clock:... [0:00]: 10 Bench Press [2:00]: 8 Bench Press [4:00]: 6 Bench Press [6:00]: 3-5 Bench Press [8:00]: 3-5 Bench Press [10:00]: 3-5 Bench Press Metcon: "Single All the Way" (AMRAP - Rounds and Reps) AMRAP 18: 20 Single Dumbbell Alternating Power Snatches (50/35) 20 Box Jump Overs (24"/20") 20 Single Dumbbell Hang Clean & Jerks (50/35) 15/12 Calorie Bike After Party: Run, Row, or Bike 3 Rounds (18 Minutes): 3 Minutes Moderate Pace 3 Minutes Hard Pace Directly Into 5 Rounds (10 Minutes): 1 Minute Moderate Pace 1 Minute Hard Pace Modifications: DUMBBELL POWER SNATCHES Kettlebell Swings Plate Ground To Overhead Light Barbell Power Snatches BOX JUMP OVERS Line Hops 2x Double Unders Squat Jumps DUMBBELL HANG POWER CLEAN AND JERKS Kettlebell Swings Plate Ground To Overhead Light Barbell Clean And Jerks 20 CALORIE BIKE 20/14 Calorie Row 20 Burpees 400 Meter Run

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01MAR2021 Metcon: With whatever time remains in the 25-minute window, you'll have that time to build to a heavy triple front squat from a rack... "Airborne" (Time) AMRAP 25: 6 Rounds For Time: 45 Double Unders 30 Air Squats 15/12 Calorie Row *Time Remaining: Build to Heavy 3-Rep Front Squat Weightlifting: Front Squat (Build to Heavy 3-Rep Front Squat) After Party: Not For Time: 10-9-8-7-6-5-4-3-2-1: Strict Deficit Handstand Push-ups (Athletes Choice) Strict Chest to Bar Pull-ups Modifications: DOUBLE UNDERS 1.5x Single Unders Line Hops 15/12 CALORIE ROW 12/9 Calorie Bike 200 Meter Run 15 x 10-Meter Shuttle Runs 15 Burpees

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09DEC2020 Metcon: "Loch Ness Monster" (Time) For Time:... 50 Wallballs (20/14) 50 Box Jumps (24"/20") 50 Wallballs (20/14) *On the Minute [Starting at 0:00]: 5 Deadlifts (225/155) After Party: Body Armor 3 Giant Sets: 9 Bulgarian Split Squats (Left) 9 Bulgarian Split Squats (Right) Max Unbroken Strict Ring Dips Rest as Needed Between Sets Modifications: WALLBALLS 100 Jumping Air Squats 50 Single Dumbbell Goblet Squats 50 Medicine Ball Squat Cleans 50 Thrusters 50 Single Dumbbell Thrusters BOX JUMPS Jumping Lunges (100) Lateral Hops Over Barbell (100) DEADLIFTS 10 Double Dumbbell Deadlifts 10 Single Dumbbell Deadlifts (5 Each)

08DEC2020 Metcon: Lead Foot (3 Rounds for reps) AMRAP 4:... 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups *This is a benchmark that test your work capacity & gymnastics endurance. After Party: Strict Handstand Push-up Conditioning For Time: 100% of Max Strict Handstand Push-ups 80% of Max Strict Handstand Push-ups 60% of Max Strict Handstand Push-ups 80% of Max Strict Handstand Push-ups 100% of Max Strict Handstand Push-ups Rest 1 Minute Between All Sets Modifications: ROW Equal Calorie Bike Erg Calorie Bike, Ski Erg: 21/15 15/12 12/9 CHEST TO BAR PULL-UPS Reduce Reps Banded Chest to Bar Pull-ups Jumping Chest to Bar Pull-ups Ring Rows Double Dumbbell Rows PULL-UPS Reduce Reps Banded Pull-ups Jumping Pull-ups Ring Rows Double Dumbbell Rows TOES TO BAR Reduce Reps Knees to Elbows/Chest/Waist Toe Raises Weighted Sit-ups

07DEC2020 Weightlifting: Power Snatch + Overhead Squat (2 Power Snatches + 1 Overhead Squat) On the Minute x 10... Metcon: "All That" (Time) 21-15-9: Power Snatches (75/55) Overhead Squats (75/55) 50/35 Calorie Bike 9-15-21: Power Snatches (75/55) Overhead Squats (75/55) After Party: Stamina Squats On the Minute x 12 (6 Rounds): Minute 1: 3 Front Squats Minute 2: 6 Back Squats Barbell Loaded @ 63% 1RM Front Squat Modifications: POWER SNATCHES (30-20-10) Single Dumbbell Power Snatches Kettlebell Swings OVERHEAD SQUATS (30-20-10) Single Dumbbell Overhead Squats Single Dumbbell Thrusters Single Dumbbell Goblet Squads Kettlebell Goblet Squats BIKE Equal Calorie Row or Ski Erg 800 Meter Run

04DEC2020 Metcon: "Green Monster" (Time) 4 Rounds For Time (30 Minute Cap):... 40/30 Calorie Bike 30 Wallballs (20/14) 20 Toes to Bar 10 Single Arm Devil Press (50/35) After Party: Ring Muscle-Up Stamina For Time: 30 Bar Facing Burpees 20 Ring Muscle-ups 30 Bar Facing Burpees Modifications: BIKE Equal Calories (To Maintain Rep Scheme): Ski Erg Rower 400 Meter Run WALLBALLS Medicine Ball Squat Cleans Air Squats Single Dumbbell Goblet Squats TOES TO BAR Reduce Reps Knees to Elbow/Chest/Waist Toe Raises GHD Sit-ups AbMat Sit-ups SINGLE ARM DEVIL'S PRESS Single Arm Dumbbell Snatches

03DEC2020 Weightlifting: Bench Press (On a Running Clock:) [0:00]: 10 Bench Press... [3:00]: 8 Bench Press [6:00]: 6 Bench Press [9:00]: 4 Bench Press [12:00]: 2 Bench Press Metcon: "Pirate's Booty" (Time) For Time: 500/400 Meter Row 50 Russian Kettlebell Swings (53/35) 500/400 Meter Row 50 Russian Kettlebell Swings (53/35) 500/400 Meter Row After Party: Cool Down 10-15 Minutes of Stretching & Rolling Targets: Chest Triceps Forearms Hamstrings Modifications: BENCH PRESS Strict Press Push Press CALORIE ROW 400 Meter Run 25/18 Calorie Bike 25/18 Calorie Ski Erg RUSSIAN KETTLEBELL SWINGS Single Dumbbell Russian Swings