CrossFit Ballwin – CrossFit
Warm-up
: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
Mobility
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
Metcon
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)