CrossFit Ballwin – CrossFit
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)