CrossFit Ballwin – CrossFit
Never a dull moment.
Warm-up
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
Mobility
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
Metcon
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)