CrossFit Ballwin – CrossFit
Daily Mindset
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Warm Up
Strength & Skill
Snatch Complex / Practice
~For ~5:00 Every :90 perform (2-3 sets):
2 Power Snatch
2 Overhead Squat
2 Squat Snatch
2 Burpee Over Bar (practice)
-Clips on all barbells
-The Goal of the Build-Up
-Build load across sets
-First load on the bar is likely the correct load for the workout
-Practice barbell cycling
-Exposure to a heavy lift
-Assess for scaling!!!
Metcon
“OVER AND OUT” (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Intermediate
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)
Novice
For Time:
20 Hang Power Snatch (15-lb/PVC Pipe)
10 Lateral Barbell Step-Over Burpees
20 Overhead Squats (15-lb/PVC Pipe)*
10 Lateral Barbell Step-Over Burpees
20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*
*Squat to a target/medball
Weightlifting
Back Squat (Build to heavy & maintaining 5 reps across 3 sets)
Mobility
Lower Back & Shoulder Love
:30 Child’s Pose
:30 Cobra Hold
:30 Static Elbow to Instep (each side)
:30 Pigeon Stretch (each side)
:30 Floor Chest Stretch (each side)