CrossFit Ballwin – CrossFit
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
Stretches: Sink Mobile, Pigeon, Sampson
Strength & Skill
Pause Jerk (5 Sets of 3 Reps)
**1st dip on the Jerk is held in the bottom position for 2-3 seconds.
**Can be caught in the athletes primary Jerk receiving position.
**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
5 x Shoulder to Overhead 115 / 75#
10 x Deadlifts 115 / 75#
50 x Double Unders