CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Box Jump-

20 box step ups

10 lateral box step overs

10 knee tuck jumps

10 box jumps


20 shoulder taps

30 second front plank

10 pushups

5 bottom half burpees

5 burpees


5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 romanian deadlifts

5 front squats

5 high hang snatch pulls

5 hang snatch pulls

5 full pulls

5 overhead squats

5 snatch drops

5 muscle snatch

5 power snatch

5 full snatch


Teams of Two

For Time:

Buy in: 30 Syncho Burpees

80 Box Jumps (24/20in)

60 Snatches (55/75lbs)

60 Box Jumps (24/20in)

40 Snatches (65/95lbs)

40 Box Jumps (24/20 in)

20 Snatches (75/115lbs)

20 Box Jumps (30/24in)

10 Snatches (95/135lbs)

* While partner A works partner B must hold a 45/25lb plate in a bear hug position. If partner B drops plate partner A must stop and wait for Partner B to pick plate back up or stop and switch.

*Snatches can be performed Muscle, Power, or Squat.


150/100lb Sandbag Bearhug Hold

Scaling Options:

Snatches- stay at the same weight for next sets if the next set becomes to heavy to do singles.

Box Jumps- 2 to 1 Step Ups, 2 to 1 Lunges.