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: Rib Mobilization, Floor Sweep, Sampson Stretch
Strength & Skill
Pause Jerk (5 Sets of 2-3 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.
**Keep weights no more than 70% of 1RM.
**Video Reference: https://youtu.be/wIv9MonbjNI
Metcon
Metcon (Time)
31Aug2015
Complete for Time:
20 x Strict Press (95 / 65)
200m Run
20 x Push Press (115 / 80)
200m Run
20 x Push Jerk (135 / 95)
200m Run