CrossFit Ballwin – CrossFit
Warm-up
Warm-up
1 min EZ row
10 straight leg row
5 Good mornings
5 Back Squat
45 sec Med pace row
10 butterfly knee sit-ups
5 Elbow rotations
5 Snatch grip behind the neck press
30 sec Hard row
5 Snatch grip RDL
5 OHS
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Kabul 13 (Time)
This HERO WOD can be completed Solo, or 2 or 3 partners, splitting it as necessary
2021m Row
then
13 Rounds
8 Snatches @115/85
26 Ab mat sit-ups
Modifications
Change Snatch Weight
Dumbbell Snatch
Kettlebell Swings
Reduce Number of sit-ups
This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22