CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Active Samson
Active Spidermans
Inchworm to Push-up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Hip Flexor Stretch: 1 Minute Each Side
Banded Hamstring Stretch: 1 Minute Each Side
Banded 3-Way Shoulder: 40 Seconds Each Position
Strength & Skill
Chest to Bar Pull-Ups:
1. Hips High
2. Move Prep
Toes to Bar:
1. Hips Back
2. Move Prep
Power Cleans & Push Jerks:
1. Get Tall, Get Small
2. Move Prep
Metcon
The limiting barbell movement will be push jerks, choose a weight that you can complete 1-2 set each round during the workout
Happy Hour (Time)
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
After Party
BODY ARMOR (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
BODY ARMOR (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets