CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Power Clean:

1. Jump Shrug

Goal: Create speed through the middle with the legs

2. Jump Shrug + High Pull

Goal: Keep the bar close

3. Muscle Clean

Goal: Fast turnover and releasing the hook grip

4. Tall Cleans (2-4-6-Full)

Goal: Shrug down and around the bar quickly

Weightlifting

Hang Power Clean + Power Clean (Build up to a heavy complex)

Metcon

Power Ranger (Time)

For Time:

15 Power Cleans (155/105) 


600 Meter Run

10 Power Cleans (155/105)


400 Meter Run

5 Power Cleans (155/105) 


200 Meter Run