CrossFit Ballwin – CrossFit

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Ben Atkinson

Warm-up

:30 Seconds

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Pass Throughs (Slightly More Narrow)

Push-up to Down Dog

Slow PVC Overhead Squats

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

Strength & Skill

Toes to Bar:

1. Holding Positions

Power Snatches:

1. Finish

Bar Facing Burpees

1. Minimizing Steps

Metcon

The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh.

Metcon (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

140/100 Cal Row

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

140/100 Cal Row

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)
2 Men, 1 Woman: 125 Cal Row

2 Women, 1 Man: 155 Cal Row