CrossFit Ballwin – CrossFit

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Megan Pohlman

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Modified Barbell Warm-up

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts


5 Front Squats

Mobility

PVC Pass Throughs –:30 Seconds

Ankle Stretch – :30 Seconds Each Side

PVC Overhead Squats – :30 Seconds

Strength & Skill

Power Cleans:

1. Bend, Don’t Reach

2. Pull Under

3. Move Prep

Overhead Squats:

1. Active Shoulders

2. Balloons on Bar

3. Move Prep

Metcon

Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions of overhead unbroken respectively at each barbell in order to hit the correct stimulus.

Metcon (4 Rounds for reps)

AMRAP 3:

18/14 Cal Bike

28 Power Cleans

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

15/11 Cal Bike

24 Power Cleans

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

12/9 Cal Bike

20 Power Cleans

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

9/6 Cal Bike

16 Power Cleans

Max Overhead Squats (135/95)