CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Strength & Skill

Box Jump Overs:

1. Footwork

2. Move Prep

Power Snatch:

1. Burgener Warm-Up

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

Weightlifting

3 Position Power Snatch (Build up to a Heavy Complex)

Positions:

1. Pockets

2. Just Above Knees

3. Floor

Metcon

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)