CrossFit Ballwin – CrossFit
Sangita Aradhyula
Warm-up
1 Minute of each, followed by :30 sec each:
Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs
Barbell Warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
1. Squat Hold – 1 Minute
2. Weighted Squat Hold – 1 Minute
3. Leverage Squat Hold – 1 minute
4. Weighted Ankle Stretch – 1 minute each side
Strength & Skill
Burpee Chest to Bar Pull-Ups / Pull-Ups:
1. Shoulders Under Bar
2. Kip vs. Jump
Muscle Ups:
1. Banded Transition to Dip
Snatch:
1. Snatch Deadlift
2. Snatch Deadlift + High Pull
3. Muscle Snatch
4. Overhead Squat (pause @ bottom)
5. Snatch Balance (pause @ bottom)
Metcon
See “CrossFit Ballwin” Group page for Stimulus & Strategy. If not in group, request access.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Potential options listed below:
7-5-3 Reps
Ring Muscle Ups
Squat Snatch
9-7-5
Burpee Chest to Bar
Pull-ups
Power Snatch
9-7-5
Burpee Pull-ups
Power Snatch
9-7-5
Burpees
Ring Rows
Power Snatch