CrossFit Ballwin – CrossFit

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:20 Light Jog, then followed by :20 of Movement….then repeat.

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

3 Air Squats + Broad Jump

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


1. PVC Pass Throughs – 1:00

2. Down Dog with Foot Pedal – 1:00

Strength & Skill

Power Snatch:

Burgener Warm-up

With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts.

1. Down and Finish

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands 

5. Snatch Drops

6. Hang Power Snatch

Build in Weight to working set


In the remaining time following the run and bike, you will complete as many power snatches as possible at increasing weights each round. The barbells should be something that you could complete 25+ reps, 20+ reps. and 15+ reps unbroken if necessary when fresh. If substitutions are needed for the run, complete the following:

For the Run:

500/400 Meter Row

Metcon (3 Rounds for reps)

3 Rds of AMRAP 4’s:

AMRAP 4:00:

400 Meter Run

20/15 Calorie Bike

Max Power Snatches (75/55)

Rest 4:00

AMRAP 4:00:

400 Meter Run

15/10 Calorie Bike

Max Power Snatches (95/65)

Rest 4:00

AMRAP 4:00:

400 Meter Run

10/7 Calorie Bike

Max Power Snatches (115/80)