CrossFit Ballwin – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Warm-up
30 Seconds
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Strength & Skill
Box Jump Overs:
1. Where to Rest
2. Move Prep
Pull-Ups:
1. Hollow & Arch
2. Move Prep
Snatch:
1. Paint Roller
2. Speed Under
3. Move Prep
Weightlifting
15 Minutes to build up to a moderate weight. Focus on technique over strength.
3 Position Power Snatch Complex (Building to a moderate weight)
3 Positions: Pockets, 1 Inch Above Knee, Floor
Metcon
Choose a weight you could do 10-15 reps unbroken when fresh
Overhaul (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)