CrossFit Ballwin – CrossFit
Burgener Warm-up (No Measure)
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: Band Pull, Banded Hip Flexor, Ankle Mobility
Strength & Skill
Snatch Balance (5 Sets of 2-3 Reps)
**This movement can be pulled from the rack or ground.
**Training aspect: S.B.’s develop speed, timing & precision for the receiving position of the Snatch.
**Focus on proper footwork from starting position to full depth.
**Video Review: https://youtu.be/D5BUtMk0INY
Death By Front Squat (AMRAP – Rounds and Reps)
With a continuously running clock do one Front Squat the first minute, Front Squat the second minute, three Front Squat the third minute, continuing as long as you are able.
**Bar Weight: 95# / 65#
**Use as many sets each minute as needed.
10 Minutes of Mobility Work- Utilize Supple Leopard, the posters or coaching suggestions.