CrossFit Ballwin – CrossFit
Kelly Johansen
Warm-up
Three partners rotating through three stations (Bike, Active Stretching, Mobility)
1 Minute:
Easy Bike
Active Spidermans
Front Rack Stretch
45 Seconds:
Medium Bike
Active Samson
Squat Hold
30 Seconds:
Faster Bike
Air Squats
Child’s Pose
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength & Skill
Overall points of success: “Keep the Bar Close to the Body”
Power Cleans:
1. Lats on
2. Movement Prep
Push Jerks:
1. Forearms
2. Movement Prep
Front Squat:
1. Bar on Shoulders
2. Movement Prep
Clusters
1. Above of the Above
2 Movement Prep
Metcon
Alternate between all movement until completion. The limiting factor for barbell will the the Push Jerk, look for something that could be completed 20+ times when fresh. Mix gender teams will complete 85 cals on bike.
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 25:
100/70 Calorie Bike
100 Power Cleans (135/95)
100/70 Calorie Bike
80 Push Jerks (135/95)
100/70 Calorie Bike
60 Front Squats (135/95)
100/70 Calorie Bike
40 Clusters (135/95)