Ballistic CrossFit – CrossFit


Tempo Row – 3 Rounds of :40s light, :20s “fast”

3 Scap Retractions

5 Burpees

7 Hollow Rocks

9 Air Squats



Every 90 Sec for 7 Sets:

1 Pausing Clean Pull + 1 Hang Clean + 1 Clean

*Pause off the floor, at the knee, & at the power position. Start at 60%, & increase across.


Metcon (Time)

3 RFT:

400m Run

20 Box Jumps 24/20″

10 Front Squats 225/155 (from floor)

Workout Notes

Today’s workout compliments the last few days by combining a heavy barbell with some running, & plymoetrics all while pushing a strong anaerobic threshold.

On our runs we should be aiming to hold a pace similar to that of a 1.5 Mile run. Know that after the Front Squats our legs will feel heavy, but once we get 100m done, get back to our pace.

The box jumps should be cycled smooth, & steady allowing our breathing from the run to get under control. Stepping down is a great stategy to help calm your heartrate, so use this as needed. Only step up if absolutely necessary.

The front squat is supposed to be heavy. This should be 70-80% of our clean max. It’s not necessary to go unbroken, but 2 sets should be the goal. If we go too light here, the workout loses its stimulus. Get as close to the RX weight as possible, & grind through. Good luck!!

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5139 North Loop 1604 W #107
San Antonio, TX 78249