CrossFit Ballwin – CrossFit
Randy
Warm-up
1 Minute
PVC Straight Legs Swings*
Active Samsons
45 Seconds
PVC Pass Throughs
Mountain Climbers
30 Seconds
PVC Overhead Squats
Walkouts
*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings
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
Hang Power Snatch:
1. Short Arms
2. Elbows High
3. Move Prep
Power Snatch:
1. Pockets: Bend Vs. Press
2. Move Prep
Weightlifting
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
Power Snatch Complex 1 (1 complex ever min for 10 minutes )
1 Hang Power Snatch + 1 Power Snatch
Metcon
Athletes could cycle weight for 25-30 repetitions unbroken when fresh.
Here’s a short video on Randy and his legacy. Watch for your “WHY”:
https://youtu.be/5R7VNn1S6hA
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here