CrossFit Ballwin – CrossFit
Warm-up
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
**TUT:
– 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
Metcon (10 Rounds for time)
16Nov2015
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