CrossFit Ballwin – CrossFit
Daily Mindset
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm-up
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side)
PVC Lat Stretch
PVC Cuban Press
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Front Squat:
1. Top Down
DB Clean & Jerk, Toes to Bar:
1. Active Shoulders
Weightlifting
Metcon
“All Over Again” (AMRAP – Rounds and Reps)
AMRAP 13:
25 Front Squats (95/65)
20 Single Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar
After Party
Snatch
On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch
Set 1: 60% 1RM Snatch
Set 2: 65% 1RM Snatch
Sets 3-5: 70-80% 1RM Snatch
Modifications
FRONT SQUATS
Back Squats
Single Dumbbell Front Squats
SINGLE DUMBBELL HANG CLEAN AND JERKS
Kettlebell Swings
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
30 AbMat Sit-ups
Equal Reps Weighted AbMat Sit-ups