CrossFit Ballwin – CrossFit

View Public Whiteboard


Coach Trouble

Warm-up

:30 Seconds Each

Active Spidermans

Plate Ground to Overhead

Active Samson

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Deadlifts:

1. Holds- 3 Reps @ 3 sec (1 inch, Knees, Pockets)

Hang Power Cleans:

1. Hold- 3 reps @ 3 sec (Knees, Pockets, Catch)

Push Jerks:

1. Hold- 3 reps @ 3 sec (Dip, Catch)

Weightlifting

Push Jerk (Build to Heavy 5-4-3-2-1 reps)

Metcon

Athletes should should a weight that they are capable of push jerking for 25+ unbroken repetitions when fresh.

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

…Climb by 3 Reps Until the Finish