CrossFit Ballwin – CrossFit

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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