CrossFit Ballwin – CrossFit

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“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)