CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Band Pull, Couch Stretch, Elevated Pigeon
Strength & Skill
Halting Clean Deadlift (5 Sets of 3 Reps (Tempo 3-1-2-0))
This movement focuses on the bar following the body in a smooth transition all the way to the hip. The upper torso will remain over the bar pushing it into the hips. Once completely up to the hips, return to the ground.
Tempo: 2 sec. Lift, 1 sec. Hold @ Top, 3 sec. Lowering, 0 sec. @ Bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
22Dec2015
Climb the Ladder for 10 Minutes:
3 Calorie Row, 3 Hand-Release Pushups
6 Calorie Row, 6 Hand-Release Pushups
9 Calorie Row, 9 Hand-Release Pushups
**Continue pattern until the 10 minute mark.
**Rx+ : Assault Bike
Homework
90/45/45 Plank (2 Rds)
90 sec. Front
45 sec. Left
45 sec. Right