CrossFit Ballwin – CrossFit

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Daily Mindset

“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr

Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.

Circumstances change, but values are forever.

Warm-up

30 Seconds

Easy Bike

PVC Pass Throughs

Active Samson

Moderate Bike

PVC Overhead Squats

Push-up to Down Dog

Faster Bike

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Overhead Squat 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

Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

Strength & Skill

Review “Width” on each of the movements.

Metcon

“Stub Hub” (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Bike

Overhead Squats (95/65)

After Party

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Front Squat