CrossFit Ballwin – CrossFit
Warm-up
30 Seconds Each:
PVC Pass Throughs
Active Samson + Air Squat
Box Facing Alternating Step-ups (Low Box)
PVC Overhead Squats
Inchworm to Push-up
Lateral Box Step Overs
PVC Overhead Squats (More Narrow)
Push-up to Down Dog
Box Facing Alternating Step-ups (Higher Box)
Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
Strength & Skill
Box Jumps:
1. Jump & Land
2. Move Prep
Overhead Squats:
1. Punch Up
2. Move Prep
Power Snatch:
1. Jump, Punch, & Land
2. Move Prep
Weightlifting
Overhead Squat (Build up to a Heavy Single)
Metcon
Power Move (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
After Party
AFTER PARTY
Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
Performed at % of your 5RM Back Squat