CrossFit Ballwin – CrossFit
Warm-up
2 Sets, For Quality:
3:00 minutes on : 1:00 minute off
1:00 Machine Choice
10 Barbell Good Mornings
10 Barbell Bradford Press w/Lockout
*In remaining time, accumulate
Max High Stick Jump Overs in Remaining Time
Strength & Skill
Barbell Cycling Practice and Primer
5 Sets, w/ empty barbell
Hang High Pull + Hang Muscle Snatch + Hang Power Snatch
into..
5 Sets w/empty barbell
Low Hang High Pull + Low Hang Muscle Snatch + Low Hang Power Snatch
into.. (add loads)
5 Tng Power Snatch w/1sec pause in catch
*We are looking to stand and then move directly into the next rep by pushing the barbell to the floor and keeping the chest tall
into..
5 TnG Reps, cycling in smooth tng rhythm
Metcon
“In the Bonus” (No Measure)
Rx:
20:00 EMOM
Min 1: 50 Double Unders
Min 2: 12 Power Snatches
Min 3: 12 Strict Handstand Push Ups
Min 4: 15/11 Cal Bike
Min 5: Rest
Loads: (Power Snatches)
Rd 1: 75/55lb
Rd 2: 95/65lb
Rd 3: 115/75lb
Rd 4: 135/95lb
Competitor:
Min 1: 70 Double Unders
Min 2: 12 Power Snatches
Min 3: 16 Strict Handstand Push Ups
Min 4: 18/13 Cal Bike
Min 5: Rest
*Same Load
Level 2:
Min 1: 35 Double Unders
Min 2: 12 Power Snatches
Min 3: 12 Kipping Handstand Push-Ups
Min 4: 13/10 Cal Bike
Min 5: Rest
Loads: (Power Snatches)
Rd 1&2: 75/55lb
Rd 3&4: 95/65lb
Level 1:
Min 1: 75 single Unders
Min 2: 15 Hang Power Snatches
Min 3: 15 Barbell Strict Press
Min 4: 10/7 Cal Bike
Min 5: Rest
Load: (Hang Power Snatches + Barbell Strict Press)
45/35lb
Mobility
10/10 Side Lying Thoracic Rotatio n
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretc h
:30/:30 Thread the Needle Stretc h
After Party
3 Sets, For Quality:
1 5 Prone Y Rais es, Light Weight
10 Barbell Pendlay Rows , Moderate Weight
10 Single Arm Dumbbell External Rotation s, Light Weight