CrossFit Ballwin – CrossFit

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Never a dull moment.


Light Jog + Walking Quad Stretch

Light Jog + Soldier Kicks (straight leg to opposite hand)

Light Jog + Side Lunges, pivoting on lead foot

Light Jog + Walking Samson Stretch

Light Jog + Walking Cradle Stretch

Finish by alternating between the below movements,

10 seconds at each:

Light Jog + Side Shuffle facing in

Light Jog + Side Shuffle facing out

Light Jog + Butt Kickers

Light Jog + High Knees


1. Calf/Achilles stretch (2 min)

2. Banded Shoulder distraction

Strength & Skill

Snatch Specific Drill:

1. 1st Pull

2. High Pull

3. Power Catch Position

4. Full Power Snatch


The stimulus of today’s workout is with a very light barbell. A weight that the athlete could complete 21+ repetitions unbroken when rested. Inside the workout, we are looking to ensure that athletes break at most once per round. When in doubt, lighter is better here. Lighter, is harder.

Modifications for Running:

A. 200 Meter Runs per round

B. 500/400 Meter Row

C. 25/18 Cal Bike

Metcon (Time)

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)