CrossFit Ballwin – CrossFit

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Karen Shebik

Warm-up

200 Meter Run

100 ft. Crab Walk

100 ft. Straight Leg Bear Crawl

then…

5 Walkouts, 10 Active Spidermans with T-Rotation

4 Walkouts, 8 Active Spidermans with T-Rotation

3 Walkouts, 6 Active Spidermans with T-Rotation

2 Walkouts, 4 Active Spidermans with T-Rotation

1 Walkout, 2 Active Spidermans with T-Rotation

Barbell Warm-up

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

1. Childs Pose on Kettlebell – 1:00

2. Squat Position – 1:00

Strength & Skill

Push Jerks:

1. Upright on the dip

2. Body drive bar

3. Land & Lock timing

4. 20 minute to build up

Hang Squat Cleans:

1. Hook Grip

2. Jump tall, get small

3. Stand up

4. 20 minutes to build up

Metcon

Push Jerk (Build to a Heavy Triple Set)

Hang Squat Cleans (Build to a Heavy Triple Set)

Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.