CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Active Samson

Glute Bridges

Plate Hops

40 SECONDS

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 SECONDS

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

*Warmup Peformed with 10# or 15# Plate

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute

Strength & Skill

Air Squats:

1. Weight Back

Power Clean & Jerk:

1. Bar Path (Beginning, Middle, End)

2. Move Prep

Weightlifting

Clean and Jerk (Build to a Heavy Single)

Today, finish in a power position

Metcon

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

After Party

BACK SQUAT WAVES

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Percentages Based Off 5RM Back Squat

Back Squat