CrossFit Ballwin – CrossFit
Rebecca Brenner
Warm-up
30 Seconds:
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees (Step Up & Down)
Air Squats
Front Rack Stretch
Barbell Warm-up:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff Legged Deadlifts
5 Pausing Front Squats
Strength & Skill
Lateral Bar Burpees:
1. Momentum
Pause Front Squat:
1. No Momentum
2. Move Prep
Hang Squat Clean:
1. Momentum
2. Move Prep
Weightlifting
Paused Front Squat (Build up to a Heavy Double)
Hang Squat Cleans (Build up to a Heavy Single)
Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.
Metcon
Dirty Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees