CrossFit Ballwin – CrossFit

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Rebecca Brenner


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


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.


Dirty Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees