CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 MINUTE EACH
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 45 Sceonds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds
Strength & Skill
Air Squats:
1. Grip the Floor
2. Move Prep
Power Clean + Front Squat:
1. Receiving Position
2. Move Prep
Push Jerks:
1. Get the Bar High
2. Move Prep
Weightlifting
Barbell Complex 2 (Build to a Heavy Complex)
1 Power Clean
2 Front Squats
3 Push Jerks
Metcon
-Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
-Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
Rack City (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
After Party
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
15/12 Calorie Row
10 Alternating Pistols
5 Sandbag Cleans Over Shoulder (150/100)