CrossFit Ballwin – CrossFit
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