CrossFit Ballwin – CrossFit

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Warm-up

General Movement:

• 30 Seconds of Single-Unders followed by…

• 5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats

• 20 Seconds of Faster Single-Unders followed by…

• 5 Alternating Spidermans (each side)

• 10 Seconds of Double-Unders, followed by…

• 3 Inch Worms

**Repeat once more for a total of two rounds.

Following, with empty barbells:

• 5 Good Mornings

• 5 Back Squats

• 5 Elbow Rotations

• 5 Strict Presses

• 5 Stiff-Legged Deadlifts

• 5 Front Squats

Mobility

Good amount of time today in the front rack position. So get stretchy.

Front Rack Stretch – 2:00

**Lay chest, place our elbows out in front of us, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Strength & Skill

Power Clean Complex 1 (5 EMOM)

Clean Pull + Hang Power Clean + Power Clean
50% across of estimated 1RM Clean

Power Clean (5 EMOM )

1 Power Clean

Climb in weight to find a Heavy Single for Day

Metcon

Although 9:00 does move quickly, it’s not about the first few rounds. The workout really “starts” after several rounds have moved by, where the athletes are completing 4, 5, and 6 power cleans per round. Sprinting to get there, only to slow down through fatigue, would not result in their ideal finish. Use the chance to work on doubles, but not at the expense of moving with the barbell.

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 9 Minutes:

1 Power Clean (155/105)

30 Double-Unders

2 Power Clean (155/105)

30 Double-Unders

3 Power Clean (155/105)

30 Double-Unders

….Continue to add (1) Power Clean per round until time is called.

Scaled DU:

1) Reduce to 15 DU

2) 30 seconds of DU attempts

3) 50 SU