CrossFit Ballwin – CrossFit

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Rob Z

Warm-up

:30 Seconds

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball

Push-up to Down Dog

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Child’s Pose on Box: 1 Minute

Medicine Ball Squat Hold: 1 Minute

Strength & Skill

Box Jump Overs:

1. Landing Height

2. Move Prep

Wall Balls:

1. Chest Up

2. Move Prep

Power Snatch:

1. No Feet

2. Move Prep

Weightlifting

15 minutes here to build to heavy set of 5 power snatches. These are to be performed touch and go, prioritizing solid mechanics over weight on the bar.

Power Snatch (Build to Heavy 5 Reps)

Metcon

The power snatch should be a weight that athletes could cycle for 12-15 reps when fresh, with singles or small sets being the expectation during the workout.

Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wall balls (20/14)