CrossFit Ballwin – CrossFit

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Daily Mindset

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Warm-up

3 Rounds

30 Seconds Bike (Increase Intensity Each Round)

30 Seconds PVC Pass Throughs

30 Seconds Inchworm to Push-up

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

Turn Back Stretch on Wall: 40 Seconds Each Side

Pec Stretch on Wall: 40 Seconds Each Side

Strength & Skill

Review “Hit the Button”

Weightlifting

2 Position Power Snatch Complex (Build to a Heavy Complex in 10 Minutes)

Position 1: High Hang (Pockets)

Position 2: Hang (Above the Knee)

Metcon

“You Complete Me” — Individual (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Bike

15 Power Snatches (75/55)

15 Handstand Push-ups*

*Modifications available

“You Complete Me” — Team (AMRAP – Rounds and Reps)

TEAMS OF 2

AMRAP 18:

9/7 Calorie Bike

12 Hang Power Snatches (75/55)

15 Push-ups

*Alternate Every Station With Partner

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Traps

Hamstrings

Lats

Modifications

2-POSITION POWER SNATCH

Hang Dumbbell Snatch + Dumbbell Snatch

HANG POWER SNATCH

Single Arm Dumbbell Hang Power Snatch

Single Arm Dumbbell Russian Swings

Odd Object Ground to Overhead

Kettlebell Swings

Slamballs

Box Jumps

PUSH-UPS

Reduce Reps

Hands Elevated (Box or Bench)

Knee Push-ups

BIKE

Equal Calorie Ski Erg

12/9 Calorie Row

200 Meter Run