CrossFit Ballwin – CrossFit
Warm-up
2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Clea ns
10 Behind the Neck Elbow Punch Throu gh
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
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5 Sets x 3 Seated Box Jump to High Box
*increase height on each set
Weightlifting
Clean and Jerk Complex (Weight)
Every 2:00 minutes, 6 Sets
Power Clean + Thruster + Front Squat + Split Jerk
Rest 10 seconds
2 Pause Clean High Pulls or Segmented Clean Deadlift
*Pause is above the knee
60-75% of Limiter
Metcon
“What’s Normal Anyways?” (Weight)
Rx:
7 Rounds for Time
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 95/65lb
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Level 2:
Load: 75/55lb
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Level 1:
7 Rounds for Time
7 Hang Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 65/45lb
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
After Party
4 Sets, For Quality
10 Behind the Neck Strict Press
6/6 Dual KB Front Rack Step-Up
20 KB Gorilla Rows (10/10)