CrossFit Ballwin – CrossFit
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