CrossFit Ballwin – CrossFit

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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