CrossFit Ballwin – CrossFit
Brett Wang
Warm-up
1 Mile Bike
3 Rounds (5-10-15 Reps)
Push-Ups
Air Squats
Inch Worms
Overhead PVC/Squat Therapy
Strength & Skill
Take time to run through the complex with PVC, then move to barbell
Metcon
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon (AMRAP – Reps)
9 AMRAP:
6 Snatch (115/85)
10/7 Cal Bike
*Strategy: This is short AMRAP, which in order to receive the intended stimulus, it must be competed quickly & nonstop. Smooth transition between the couplets will help with producing more work.
*Snatches: This is a moderate weight with a higher skilled movement. Weight would be movable at a nonstop tempo.
*Bike: HAHA, just make sure its adjusted right for you and give it hell. 🙂
Cool Down
2 Rounds:
30 Second Each Side
Instep Hold
Pigeon Stretch
3 Rounds
10 Hamstring Hammers (GHD)
1 min Plank