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CrossFit Ballwin – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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

Metcon

Metcon (Time)

3 Rounds for Time:

15 Push Press

15 Lateral Barbell Burpees

15 Hang Power Cleans

Weight:

Rx+ 155/105

Rx 115/80

Sc 85/55