CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
1 minute easy pace bike
50 Single Unders
20 Lateral Hops
45 seconds moderate pace bike
20 Double Taps
20 Front and Back Hops
30 seconds fast paced bike
1 min double under practice
10 slow burpees
5 fast burpees
Power Snatch Warmup:
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 romanian deadlift
5 front squats
5 dip and drives high hang
5 hang snatch pulls
5 full snatch pulls
5 full snatch pulls high and outside
5 behind neck strict press
5 muscle snatch
5 power snatch
SKILLS & THRILLS (Time)
Teams of Two
For Time:
Buy in: 150/100 Calorie Bike
100 Double Unders
75 Lateral Bar Over Burpees
50 Power Snatch (75/55lbs)
75 Double Unders
50 Lateral Bar Over Burpees
25 Power Snatch (95/65lbs
50 Double Unders
25 Lateral Barbell Burpees
12 Power Snatch (135/85lbs)
*partners split reps as needed
* pick a weight on each set of snatches when completely fresh you could do half the reps unbroken.
Scaling Options:
Double Unders- 2 to 1 single Unders/heavy rope
LBOB- regular burpees, step back burpees