CrossFit Ballwin – CrossFit

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Daily Mindset

NUTRITION

This week let’s focus on awareness of what is in our “food”

Let’s take a look at the ingredients lists and labels of what we eat, scanning for. . .

-Added sugar or sugars by another name; fruit juice, honey, maple syrup, rice syrup, cane sugar, agave, molasase, maltodextrin

-Chemicals, additives or unpronounceable ingredients

-Hydrogenated oils: peanut oil, corn oil, cottonseed oil, palm oil, soybean oil

Warm-up

PVC

0:15 Pass Throughs

0:15 Around The World (each side)

0:15 Behind The Head Snatch Grip Strict Press

3 PVC Triple Extension Hold (0:05)

3 PVC Tall Snatch

3 PVC Snatch

EMPTY BAR

2 Snatches from The Pocket

2 Snatches from Above The Knee

2 Snatches from Mid Shin

[5:00] Athletes Build to Workout Weight

2 Singles at Workout Weight

Metcon

“A LITTLE SUMTHIN” (10 Rounds for weight)

[ALL TRACKS]

On the 2:00 x 10 Rounds:

15 Box Jumps (24″/20″)

10 Toes to Bar

1 Snatch


*Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)
Athlete choice of Power Snatch or Squat Snatch.

After Party

MOBILITY

1:00 Pigeon Pose (L/R)

AFTER CLASS

For Quality:

30-20-10

(Empty Barbell)

Good Morning

Alternating Front Rack Lunges

GHD Sit-Ups

Rest as needed.

Modifications

BOX JUMPS

-Reduce Reps

-Reduce Height

-Step-Ups

-Squat Jumps

TOES TO BAR

-Reduce Reps

-Knees To Chest

-20 AbMat Sit-Ups

SNATCH

-Clean

-Sub Dumbbell(s)