CrossFit Ballwin – CrossFit
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