CrossFit Ballwin – CrossFit
Old School
Warm-up
:30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats
Hurdle Warm-up
Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions)
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs)
Bear Crawl
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
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
PVC Pass Throughs – 1 Minute
PVC Overhead Squats – 10 Slow Repetitions
Strength & Skill
Double Unders:
1. Elbows In
2. Move Prep
Wall Balls:
1. Heels Down
2. Relax the Arms
3. Move Prep
Power Snatch:
1. Find the Hips
2. Down & Up
3. Elbows High & Outside
4. Muscle Snatch
5. Snatch Lands
6. Snatch Drops
7. Hang Power Snatch
Metcon
Weight on the barbell today should be light, looking to get through the 15 reps in no more than two sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders