CrossFit Ballwin – CrossFit
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