CrossFit Ballwin – CrossFit
George Boulware
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Start light, then work through with a bar.
Burgener Transfer Exercises (Complete 3 rds of 2-3 reps each)
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Focus on feeling the difference in the way that bar reacts to the body’s movements.
Strength & Skill
High-Hang Snatch (3 Reps every 2 min for 14 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
12 Atomic Sit-Ups (45/25)
100 Single Unders
22 Wall Balls (20/14)
Ropes:
Rx+ Heavy Metal Rope
Rx Regular Rope
Atomic Sit-Ups:
Rx+ 45/35
Rx 35/25
Sc 25/15, Regular Sit-Ups