CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Toes To Bar:

1. 3 Positions

2. Move Prep

Clean & Jerks:

1. 3 Positions

2. Move Prep

Weightlifting

Clean & Jerk Complex 2 (5 Sets building up to a Heavy, but doable weight)

Consist of:

1x High Hang Clean (Pockets)

1x Hang Clean (One Inch Above the Knee)

1x Full Clean (Floor)

3x Push Jerks

*This 6-rep complex is designed to be completed unbroken

Metcon

Choose a weight here that you could cycle for 12+ reps unbroken when fresh

Bottom Line (AMRAP – Reps)

Ascending Ladder for 9 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

After Party

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

^Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar