Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

RUN WARMUP

400 Meter Run

1 MINUTE

Easy Bike

Active Divebombers + Front Rack Stretch (30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

CLEAN AND JERK BARBELL WARMUP

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Strength & Skill

Clean & Jerks:

1. Pausing Clean & Jerks

2. Move Prep

Metcon

-First 2 Bars: Light weights that you could cycle 5+ reps when fresh

-Middle 2 Bars: Moderate-Heavy weights that you could cycle 2-3 reps when fresh

-Last Bar: Heavy weight that you are definitely completing as singles within the workout

Runaway Train (AMRAP – Reps)

Teams of 3

3 Rounds (30 Minute Cap):

600/500 Heavy Rope Singles

70/50 Cal Bike

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)