CrossFit Ballwin – CrossFit
Daily Mindset
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.
If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.
Intention is everything.
Warm-up
30 Seconds Each
Easy Bike
Active Spidermans
PVC Pass Throughs
Moderate Bike
Inchworm to Push-ups
PVC Overhead Squats
Faster Bike
Mountain Climbers
PVC Sotts Press
Overhead Squat 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
Warrior Squats: 1 Minute
Reverse Table Stretch: 1 Minute
Strength & Skill
Power Snatch:
1. Squeeze the Bar
2. Down Fast
Weightlifting
Back Squat (Follow Wave Cycle)
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
*Rest 2-3 Minutes Between Sets
Metcon
“Rush Hour” (1 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
*You’ll complete the listed work, then rest with whatever time remains in the 4-minute window
*Record your times for each round, with you final score being the slowest of the 5 efforts
Modifications
20/15 CALORIE BIKE
Equal Calorie Echo Bike or Ski Erg
25/18 Calorie Row
200 Meter Weighted Run
10 LATERAL BARBELL BURPEES
Regular Burpees
5 POWER SNATCHES
10 Alternating Dumbbell Snatches (Heavy)
20 Odd Object Ground to Overhead
20 Kettlebell Swings
20 Slamballs
After Party
Intervals
3 Sets:
27/21 Calorie Ski: Light Pace
21/15 Calorie Ski: Moderate Pace
15/12 Calorie Ski: Fast Pace
No Rest Between Rounds
Aim For Consistent Speeds Across Each Pace on Each Round