CrossFit Ballwin – CrossFit

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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