CrossFit Ballwin – CrossFit

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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