CrossFit Ballwin – CrossFit

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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)