CrossFit Ballwin – CrossFit
Tell us how you feel.
Warm-up
Teams of 2
AMRAP 7:
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
Mobility
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
Weightlifting
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)
Metcon
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)