CrossFit Ballwin – CrossFit
Daily Mindset
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Warm-up
Bike Warmup
2 Minute Easy Bike
PVC Warmup
3 Rounds:
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
Try to Get More Narrow with Each
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
Strength & Skill
Power Snatch:
1. Flex the Triceps
Overhead Squat:
1. Flex the Tricep/Elbows High
Weightlifting
Power Snatch + Overhead Squat (2 Power Snatches + 1 Overhead Squat)
On the Minute x 10
Metcon
“All That” (Time)
21-15-9:
Power Snatches (75/55)
Overhead Squats (75/55)
50/35 Calorie Bike
9-15-21:
Power Snatches (75/55)
Overhead Squats (75/55)
After Party
Stamina Squats
On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Barbell Loaded @ 63% 1RM Front Squat
Front Squat
Modifications
POWER SNATCHES (30-20-10)
Single Dumbbell Power Snatches
Kettlebell Swings
OVERHEAD SQUATS (30-20-10)
Single Dumbbell Overhead Squats
Single Dumbbell Thrusters
Single Dumbbell Goblet Squads
Kettlebell Goblet Squats
BIKE
Equal Calorie Row or Ski Erg
800 Meter Run