CrossFit Ballwin – CrossFit

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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