CrossFit Ballwin – CrossFit

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Jonelle “JoJo” Harris

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Movement Specific Warm-Up/Drills:

1) Squat Mechanics (Squat Therapy)

2) Power Snatch (w/PVC, then Bar)

-Setup

-1st Pull

-Transition

-2nd Pull

-Extension & Bar Path

-Receiving Position

3) Overhead Squat (w/PVC, then Bar)

Metcon

Metcon (4 Rounds for reps)

4 Movements for 8 Rounds of Tabata each (total 32). Score is lowest reps from the 8 rounds of THAT movements.

Overhead Squat (75/55)

Cal Bike

Power Snatch (75/55)

3m Shuttle Sprint

Target round reps per each movement :

OH Sqt = 10 to 12 reps

Cal Bike = 8 to 10 cals

Pwr Sn = 10 to 12 reps

Spt = 8 to 10 reps