CrossFit Ballwin – CrossFit

View Public Whiteboard


Brandon Gillett

Warm-up

:30 Seconds

Jumping Jacks

Walkouts

Active Samson

Wide Stance Walkouts

Air Squats

Push-up to Down Dog

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

Strength & Skill

Clean & Jerk:

1. Hook Grip

2. Hips & Shoulders

3. Movement Prep

Clean and Jerk (10 minutes to up to a Heavy Single)

**Power Cleans are acceptable

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets