CrossFit Ballwin – CrossFit

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Diamonds Cut Diamonds

Warm-up

2 Rounds:

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

Barbell Warm up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

-Banded Shoulder Distraction – 1:00 Each Side

-Couch Stretch – 2:00 Each Leg

Strength & Skill

Movement Review

Thruster: Driving bar off shoulder

Clean & Jerk/Snatch: Driving hard & Recovering

Metcon

**On the barbells, we are looking for weights that could complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

**If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. **If not running today, the following:

1600 Meter Row – 800 Meter Row – 400 Meter Row

Metcon (3 Rounds for reps)

3 Rds of Work Capacity for reps:

Round 1, Minutes 0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00 Rest

Round 2, Minutes 13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00 Rest

Round 3, Minutes 23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining
*Power Cleans & Jerks are an acceptable movement