CrossFit Ballwin – CrossFit
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