CrossFit Ballwin – CrossFit
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