CrossFit Ballwin – CrossFit
Belated Congratulations to Ryan
Warm-up
30 Second Rotations for 2 rds:
Active Spidermans
Active Samson
Walkouts
Air Squats
Knuckle Drags
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon Movement Prep:
5 Push-ups to Down Dog
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
3 Burpees
**short rest between each movement
Mobility
1. PVC Pass Throughs – 1:00
2. Warrior Squats – 10 Repetitions
Strength & Skill
Pausing Snatch Deadlifts:
1. Two second pause, below knee
2. Lats On
Snatch High Pull
1. Patience
2. Elbows High and Outside
Power Snatch
1. Pull Under
2. Stay Over the Bar
Weightlifting
10 EMOM
0-5m: Halting Snatch Grip Deadlift (5 EMOM; 3 Reps, Halting 2 seconds below knee)
5-10m: Snatch High Pull (5 EMOM; 3 Reps High Pull to Chest)
Metcon
Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete abmat sit-ups instead.
Metcon (AMRAP – Rounds)
AMRAP 8:
10 Toes to Bar
10 Burpees