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.
Barbell Complex (light weight) (No Measure)
2 Cycles w/ 6 Reps of:
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.