CrossFit Ballwin – CrossFit

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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)