CrossFit Ballwin – CrossFit
Chad Miller
Warm-up
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)