CrossFit Ballwin – CrossFit

Based on some of the training evaluation from last month, I feel we need to spend a little more time digging into the Olympic Lifts. Movements need to be cleaned up and coaching needs to be clarified. Setup, bar path, 1st pull, traditions, 2nd pull & finish will be addressed. Continuation of pulling early on a bar will only result in lack of power & eventually hot/tennis elbow. Better form, increased ability equals obtainable sustaining results. This week will be about the ‘Clean’. Bring a notebook and write down key learning points. We train.

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Super Rack, Banded Bully, Single Leg Flextion

Strength & Skill

Clean Pull (5-5-5-5-5)

**As you finish each round of the C.P.’s, I want 3-4 reps of a good solid Hang Clean.


Metcon (AMRAP – Rounds and Reps)


Complete a 12 AMRAP of

6 x Thrusters (95# / #75)

5 x Left Lunge

5 x Right Lunge

**Key points on the lunges, keep knee behind toes and chest up. Don’t break at the his and drive to the toes.

Cash Out

Poor Man’s Glute Leg Raise (40 / 40 Reps)