CrossFit Ballwin – CrossFit

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Warm-up

Alternating Movement:

4 Walkouts

4 Active Spidermans (each leg)

4 Active Samson (each leg)

4 Cossack Squats (each leg)

3 Walkouts

3 Active Spidermans (each leg)

3 Active Samson (each leg)

3 Cossack Squats (each leg)

2 Walkouts

2 Active Spidermans (each leg)

2 Active Samson (each leg)

2 Cossack Squats (each leg)

Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch 1:00 min

Couch Stretch 1:00 min each side

Strength & Skill

3-Position Clean + Jerk (15 minutes to build up to a heavy single)

1 High Hang Power Clean (mid-thigh)

1 Hang Power Clean (top of knee)

1 Power Clean (from floor)

1 Split Jerk

Metcon

Metcon (4 Rounds for reps)

Tabata Metcon:

4 x (:20 sec Work :10 sec Rest)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)
The weight on the deadlift bar should be something that could be completed 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next movement.


Micheal “Big Mike” Young