CrossFit Ballwin – CrossFit

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Warm-up

TEAMS OF 2 RELAY:

3 Rounds Each:

15 Lateral Hops Over Kettlebell

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

*8 Minute Cap

*Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Strength & Skill

Double Unders:

1. The Heels

2. Jump Timing

3. Move Prep

Kettlebell Swings:

1. Going Up

2. Coming Down

3. Move Prep

Goblet Reverse Lunges

1. The Heels

2. Move Prep

Metcon

Ring The Bell (5 Rounds for reps)

5 Rounds x AMRAP 3:

10 Overhead Kettlebell Swings (70/50)

20 Double Unders

10 Goblet Reverse Lunge (70/50)

20 Double Unders

*Rest 1 Minute Between Round

After Party

Olympic Cycling

On the 2:30 x 6 Sets:

3-Position Power Clean

Pausing Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55%

Set 3: 60%

Sets 4-6: Build to a Heavy Complex

3-Position Power Clean: Pockets, Above Knee, Floor

Pausing Split Jerk: Pause for 3 Seconds in Catch