CrossFit Ballwin – CrossFit
Becca Brenner
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Active Samson
Pigeon Pose + Wrist Stretch (Right Side)
Faster Bike
Air Squats
Pigeon Pose + Wrist Stretch (Left Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength & Skill
Bike:
1. Standing Vs. Sitting
2. Move Prep
Clean:
1. Flat Feet
2. Move Prep
Weightlifting
3-Position Squat Cleans (Build to a Heavy Complex)
Three cleans in consecutive motion, but pulled from different positions. The start positions are the high hang (pockets), hang (inch above the knee), and floor positions.
Metcon
Athletes should be able to complete 30+ reps at the power clean weight, 20+ reps at the hang squat clean weight, and 15+ reps at the squat clean weight unbroken when fresh.
Clean Sheet (3 Rounds for reps)
AMRAP 3:
9/6 Cal Bike
9 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Cal Bike
7 Hang Squat Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Cal Bike
5 Squat Cleans (135/95)