CrossFit Ballwin – CrossFit

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Daily Mindset

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.

Danger, Opportunity, Choice.

Warm Up

1 Minute

30 Seconds Box Step Overs (Low Box)

30 Seconds Box Jump Overs (Low Box)

30 Seconds Each

Lateral Hops Over PVC Pipe

PVC Around the Worlds (15 Seconds Each Direction)

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Lift Offs

PVC Arch Hold

PVC Hollow Hold

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

Strength & Skill

Power Snatch:

1. Bar High

Bar Muscle Up:

2. Bar Low

Weightlifting

Power Snatch (Build to a heavy single )

Metcon

“Muscle Memory” (Time)

5 Rounds For Time:

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

6 Bar Muscle-ups

After Party

Upper Body Pulling Stamina

5 Rounds Not For Time:

2,000 Meter Bike Erg

10 Strict Pull-Ups

Modifications

POWER SNATCHES

18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

BOX JUMP OVERS

12 Bar-Facing Burpees