CrossFit Ballwin – CrossFit

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:30 Seconds

Active Spidermans

Air Squats

PVC Passthroughs


Cossack Squats

PVC Around the World

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


Overhead Stretch on Wall – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Strength & Skill

Overhead Squat:

1. Flex

2. Balance

Power Snatch:

1. Feet

2. Drop

Squat Snatch:

1. Drop Further

2. Rock Solid

Lateral Bar Burpees:

1. Arms

2. Step vs. Jump


Overhead Squat (Build up to a Heavy Triple)


Weight on the barbell should be something that athletes could complete in 1-2 sets if needed.

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)