CrossFit Ballwin – CrossFit
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