CrossFit Ballwin – CrossFit
Megan Swindle
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
14 EMOM alternate between Primary 1 & Primary 2 movements
PRIM1: Segmented Cleans (2 Reps every EVEN Minute)
Pausing (2 sec) the Clean into three different positions, then driving at the finish.
Positions:
1) 1″ off the floor,
2) At the Knee
3) Mid Thigh
**4) Explosively Drive, Shrug under the bar & catch in a squat
Prim2: Muscle-ups (7 sets of 3 reps)
Work on these:
Progressions 1:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
Progression 2:
http://gymnasticswod.com/content/muscle-transition-progression-pt2
Progression 3:
http://gymnasticswod.com/content/muscle-transition-progression-pt3
PRIM2: Pull-ups (Progression)
Kipping & Pulling progression
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 9 Minutes:
1 Power Clean
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
*Continue adding 1 rep of Power Cleans every round
Weights:
Rx+ 155/105
Rx 135/95
Sc 105/80