CrossFit Ballwin – CrossFit

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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)