CrossFit Ballwin – CrossFit

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Teams of 2


5 Plate Ground to Overhead

25’ Overhead Walking Lunge

10 Plate Hops

25’ Overhead Walking Lunge

*Completed with 25/15# Plate

When Not Working, Choose One:

Active Spidermans

Active Samson

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

5 Front Squats


Banded Lat Stretch: 45 Seconds Each Side

Banded Triceps Stretch: 45 Seconds Each Side

Strength & Skill

Power Clean:

1. Jumping & Landing

2. Finish Position

3. Move Prep

Push Jerk:

1. Start Position

2. Move Prep


Athletes will have 15 minutes to build to their heavy power clean and push jerk

First 5 Minutes: Very Light

Second 5 Minutes: Moderate Weights

Last 5 Minutes: Heavy Attempts

Clean and Jerk (Build to a heavy complex)


Athlete Choice (only if they currently have a “Grace” time)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Double Grace (Time)

For Time:

60 Clean And Jerks (135/95)