CrossFit Ballwin – CrossFit

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Anna Casey

Warm-up

2 Rounds (0:30s Each):

Active Spidermans


Active Samson


Air Squats


Push-up to Down Dog


Cossack Squats


PVC Pass Throughs

Barbell Warm Up

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses

5 Overhead Squats


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

Warrior Squats – 10 Reps

Childs Pose – 1:00

Strength & Skill

Chest to Bar Pull-Ups

1. Stay Hollow

2. More Hips

3. Movement Prep

Snatch

1. Snatch Deadlift

2. Snatch Deadlift + High Pull

3. Muscle Snatch

4. Overhead Squat (pause)

5. Snatch Balace (pause)

6. Movement Prep

Metcon

Choose a weight on the barbell that you could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes without the goal of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and allow them to prioritize mechanics, while still getting a great training session.

Opt A: Metcon (Time)

For Time:

21-15-9 Reps

Squat Snatch (95/65)

Chest to Bar Pull-ups

Opt B: Metcon (Time)

For Time:

15-12-9 Reps

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Opt C: Metcon (Time)

For Time:

15-12-9 Reps

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups