CrossFit Ballwin – CrossFit
Brandon Gillett
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
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
Strength & Skill
Alternate between Primary 1 & Primary 2. This not an EMOM, but keep about 60-90 seconds between movements. Take time to think about “Why” we do the segmented movements.
PRIM1: Snatch Balance (Practice/Technique)
-Athletes familiar with SB, 5 sets of 3 Reps
-Focus on smooth squat & solid arms
PRIM2: Snatch Pull (5 Sets of 4 Reps)
-Ensure hips are fully opened & strong triple extension
Metcon
Metcon (Weight)
AMRAP 10:
12 DB Deadlift
9 DB Hang Squat Clean
6 DB Push Jerks
*Scoring is based on weight & rounds completed.