CrossFit Ballwin – CrossFit
Daily Mindset
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.
We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.
What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Just like on the jump rope… seek out the reps.
Warm-up
AMRAP 4:00
15 Pulls on the Rower
3 Multi-Directional Lunge –
5 Slow Shoulder Taps to Push-Up
Active Spiderman
10 PVC Good Morning to Behind the Neck Overhead Press
Strength & Skill
Air Squat:
1. Appropriate Stance
2. Optimize Stance
Row:
1. Smooth & Straight
Power Snatch:
1. Set the hips, protect the back!
Weightlifting
Back Squat (3 Sets of Warm-Ups, 5 Work Sets of 5 Reps-85% 1RM )
Metcon
“CLEAR THE AIR” (AMRAP – Rounds and Reps)
AMRAP 13:
40 Air Squats
300/250 m Row
20 Power Snatches (75/55)
Modification 1
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
Modification 2
AMRAP 13:
30 Air Squats
300/250m Row
20 Power Snatches (55/35)
After Party
GROUP STRETCH
2:00 Child’s Pose
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Wall Twist: 1:30 Each Side
Table Top Stretch: 1 Minute
ACCESSORY (BEYOND THE 60)
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
15 Single Dumbbell Reverse Lunges (Each Leg)
30 Single DB Glute Bridges
Modifications
AIR SQUATS
Decrease Reps
Squat to a Target (Decrease Distance)
Lunges
ROW
Decrease Distance
250/200m Ski Erg
15/12 Cal Bike
15 x 10m Shuttle Runs
POWER SNATCH
Decrease Load/Reps
20 American Kettlebell Swings (35/26)
20 Alternating Dumbbell Power Snatches (50/35)