CrossFit Ballwin – CrossFit
Coach Thomas
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
EMOM 16
EVEN min: 2-3 reps of Power Cleans
ODD min: 3-5 reps of Chin-Ups
*Plan your progression & have weights ready to go quickly for increasing.
Power Clean (2-3 Reps Every EVEN Minute)
*Increasing weight
*Work grip, barbell cycling, & eccentric load; in other words..don’t drop the barbell between reps.
Chin-Ups (3-5 Reps Every ODD Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
Work Capacity:
5 Rds of AMRAP 2
3 Shoulder Press
6 Power Snatch
9 Back Squat
REST 1 Min between RDS
*Continue each round where you left off from the previous round.
*Count total rounds/reps
Bar Weights
Rx+ 105/75
Rx 75/55
Sc 45/35