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
Mobility:
1) Single Leg Flexion
2) Rib Mobile
3) Squat Dislocates (30)
Strength & Skill
Squat Snatch Complex
Position 1) Floor
Position 2) Hang
Position 3) High Hang
*Must catch in squat*
**Advance go from 1-3**
***Beginner go from 3-1***
Metcon
Metcon (AMRAP – Rounds and Reps)
06Jan2016
9 Minute AMRAP:
5 Left Side Kettlebell Overhead Squats
15 KBS
5 Right Side Kettlebell Overhead Squats
15 KBS
**Weight: 53/35**