CrossFit Ballwin – CrossFit
Dream Team (Chris
Warm-up
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Ankle Stretch: 30 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Strength & Skill
Row:
1. Head Target
2. Hand Target
3. Move Prep
Double Unders:
1. Head Target
2. Hands Target
3. Move Prep
Hang Power Cleans + Power Snatches:
1. Extension
2. Hang Power Clean Move Prep
3. Power Snatch Move Prep
Overhead Squats:
1. Wrap the Lats
2. Move Prep
Metcon
Use one barbell, unless overhead movements are drastically different from cleans. Athletes should be able to complete 20+ when fresh.
Double Play (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders