CrossFit Ballwin – CrossFit

View Public Whiteboard


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Coaches Choice

Strength & Skill

Clean Segment Pull (6 Sets of 1 Complex (Tempo 31X1))

Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.
**Use the pausing position as the midpoint for the Tempo


– 1 sec. lifting to Pause Position

– 1 sec. in Pause Position,

– “X” Explode to extension (finish)

– 3 sec. to Lower

**Increase to hard but doable


Metcon (10 Rounds for time)


10 Minute EMOM:

2 x Clusters

5 x Hand Release Push-Up

10 x Ball Slams

**Bar Weights:

Rx+ 165 / 110#

Rx 135 / 95#

Sc 95 / 65#

**Cluster: Full Clean into a Thruster

**Track the completion time for each round


Poor Man’s Glute Leg Raise (40 / 40 Reps)