CrossFit Ballwin – CrossFit

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Manaswini Mishra

Warm-up

General Movement:

1 Minute Slow Row

20 Knuckle Draggers* (10/side)

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row

10 Active Spidermans (5/side)

10 Air Squats

:30 seconds Faster Row

10 Push-up to Down Dog

10 Air Squats

Barbell Warm up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

Front Rack Stretch – 1:00

Wrist Stretch – 1:00

Warrior Squats – 10 Repetitions

Strength & Skill

Rowing:

1. Arms Long

Power Cleans:

1. Sponges

2. Power Clean not Power Lean

3. Movement Prep

Front Squat:

1. Elbows

2. Movement Prep

Push Jerk:

1. Dip

2. Drop & Punch

3. Movement Prep

Metcon

**Todays training is a quick AMRAPs featuring a basic movement complex. With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that you could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh. This will help ensure the proper stimulus for the workout.

**The third power clean may not be squat cleaned as the first front squat repetition. You must stand to full extension after the last power clean before beginning the front squats.

Metcon (3 Rounds for reps)

AMRAP 5

50/35 Calorie Row

AMRAP 3×3 Complex (135/95)

**5:00 Rest**

AMRAP 5

35/25 Calorie Row

AMRAP 3×3 Complex (155/105)

**5:00 Rest**

AMRAP 5

20/15 Calorie Row

AMRAP 3×3 Complex (185/135)
3×3 Complex:

3 Power Cleans

3 Front Squats

3 Push Jerks