CrossFit Ballwin – CrossFit
Micheal “Big Mike” Young
Warm-up
40 Seconds
Active Samson
Single Arm Dumbbell Deadlifts
Active Spidermans
Dumbbell Russian Swings
Push-up to Down Dog
Single Arm Dumbbell Strict Presses
Mobility
Lat Stretch on Post: 45 Seconds Each Side
Dead Hang: 30 Seconds
Strength & Skill
Chest to Bar Pull-Ups:
1. Long Arms
2. Move Prep
Dumbbell Hang Clean & Jerk:
1. Tight Swing
2. Move Prep
Dumbbell Snatch:
1. Tight to the Body
2. Move Prep
Bike:
1. Forward
Metcon
All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this.
Road Rash (5 Rounds for time)
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean & Jerk (Left Arm) 50/35
5 Dumbbell Hang Clean & Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches 50/35
10 Chest to Bar Pull-ups
15/10 Cal Bike
*Each round counts for time
*Rest time is the time remaining in the round