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CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Strength & Skill
Deadlift (6 Sets of 4 Reps)
**Athlete movement for strength
Deadlift Lift Off (1-2″ Hold) (6 Sets of 5-7 Reps )
Setup normal deadlift position, lift bar 1″ to 2″ off the ground & hold position for 5 seconds. This drill is to reinforce the proper contraction with breaking surface tension of the lift.
**Athlete movement for form & technique
3 Rounds for Time:
15 Push Press
15 Lateral Barbell Burpees
15 Hang Power Cleans