CrossFit Ballwin – CrossFit
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