CrossFit Ballwin – CrossFit
Alexa Joly
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Strength & Skill
EMOM 12:
EVEN – Handstand Progression
ODD – 25 Russian KB Swings
EVEN: Handstand Hold (30 sec hold every EVEN min)
L1 – Pike hold (ensure arms pressed out w/ chest/nose pressing towards box)
L2 – Wall walk up (ensure same pressing positions as L1)
L3 – Handstand hold in a strict Hollow Body position. Look for the least amount of wall contact, while remaining stable.
L4 – Solid Hollow Body Position as L3, work on Shoulder taps or just just shifting a hand from the floor.
ODD: 25 Russian KB Swings (Weight)
Find a hard but doable weight that can be completed with unbroken reps.
25 reps every ODD min
Focus on hinging at the hip, AKA..doing it properly.
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Ladder:
4 KB Snatch
8 Double Unders
8 KB Snatch
16 Double Unders
12 KB Snatch
24 Double Unders
16 KB Snatch
32 Double Unders
20 KB Snatch
40 Double Unders
24 KB Snatch
48 Double Unders
…Continue increasing 4 Reps on KB Snatch & 8 reps for Double Unders
KB Snatch Wt:
Rx+ 70/44
Rx 53/35
Sc Wt: 35/26-18
KB Snatch is not from the floor, but is a single side swing caught overhead. See Video:
https://youtu.be/g3c73NahdjU