CrossFit Ballwin – CrossFit

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Chad Miller


General Warm-Up:

1 Min Light Bike

20 Jumping Jacks

10 High Knees

10 Butt Kickers

10 Soldier Kicks

10 Air Squats

1 Min Moderate Bike

40 Jumping Jacks

20 High Knees

20 Butt Kickers

20 Soldier Kicks

20 Air Squats

Strength & Skill

Movement Specific Warm-Up:

1) W/ PVC Review Position Patterns in

-Hang to Power

-Mid to Power

-High to Power

-Front Squat

-Hang to Squat

2) Same Patterns as above but with Barbell

3) Build to Specific Weight of Heavy Movement

Hang Clean (3-3-3-3-3-3)

*All 6 sets need to be at 85% or higher.

*These sets of 3 should be challenging with a needed 3 minute rest between sets.

*Received in squat

Cool Down

3 Rounds (not for time):

10 GHD Back Extensions (2-3 sec hold at top)

1 Min Plank (Arms Extended)