CrossFit Ballwin – CrossFit
Daily Mindset
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” -Will Smith
It’s not about the treadmill. It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.
Full heart, full commitment, full effort. Wherever we go.
Warm-up
3 Sets
30 Seconds Each
PVC Pass Throughs
Box Step-ups
Row
Get More Narrow on PVC & Fast on Row with Each Set
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
Child’s Pose on Box: 45 Seconds
Barbell Forearm Smash: 45 Seconds Each Side
Strength & Skill
Review “The Jump” in each movement.
Metcon
“Knock on Wood” (Time)
3 Rounds For Time [25 Minute Cap]:
30 Power Snatches (75/55)
30 Box Jump Overs (24″/20″)
30 Pull-ups
30/24 Calorie Row
After Party
Power Snatch Waves
12 Sets of 1
Set 1: 79%
Set 2: 82%
Set 3: 85%
Set 4: 82%
Set 5: 85%
Set 6: 88%
Set 7: 85%
Set 8: 88%
Set 9: 91%
Sets 10-12: 88%
All Sets Based of 1RM Power Snatch
Rest as Needed Between Sets
Modifications
30 POWER SNATCHES
30 Single Dumbbell Power Snatches
30 Slamballs
Add 2nd Set of 30 Box Jumps After Pull-ups (If No Weight)
30 BOX JUMP OVERS
30 Jumping Lunges
30 PULL-UPS
Reduce Reps
15 Strict Pull-ups
30 Banded Pull-ups
30 Ring Rows
30 Inverted Bar Rows
15 Renegade Rows
30 Dumbbell Rows From Plank Position (15 Each Side)
30 Barbell Bent Over Rows
30 Double Dumbbell Bent Over Rows
30 Single Dumbbell Bent Over Rows (15 Each)
30/24 CALORIE ROW
400 Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]