CrossFit Ballwin – CrossFit
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