CrossFit Ballwin – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Stretches: Coach Led
Strength & Skill
Drop Snatch (3 Sets of 3-5 Reps)
High-Hang Snatch (4 Sets of 2 Reps)
**Work on violent drive & quick drop to the squat position
**Once the bar is set in the high hang position, it should not drop to finish the second pull.
Metcon
Metcon (Time)
“Swangarang”
Reps for Time of:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Kettlebell Swings (53 / 35#)
AbMat Sit-Ups
Homework
10-15 Minutes of Thoracic mobility