CrossFit Ballwin – CrossFit
Daily Mindset
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Warm-up
30 Seconds Each
Easy Bike
PVC Pass Throughs
Active Samson
Moderate Bike
PVC Pass Throughs
Alternating Step Back Lunges
Faster Bike
PVC Pass Throughs
PVC Overhead Reverse Lunges
*Get More Narrow With Each Set of Pass Throughs
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
PVC Lift Offs: 40 Seconds
PVC Sotts Press: 40 Seconds
PVC Overhead Squats: 40 Seconds
Strength & Skill
Power Snatch:
1. Grip
2. Upper Body
Overhead Reverse Lunge:
1. Grip
2. Lower Body
Metcon
“Imaginary Friends” (1 Rounds for time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
10 Overhead Reverse Lunge (95/65)
9/7 Calorie Bike
10 Overhead Reverse Lunge (95/65)
7 Power Snatches (95/65)
*Your final score will be the slowest of the 5 rounds
After Party
Midline Recovery
30-25-20-15-10:
AbMat Sit-Ups
Hollow Rocks
After Each Round:
2 Minute Machine Recovery