CrossFit Ballwin – CrossFit

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Daily Mindset

“No one was ever wise by chance” –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

Warm-up

30 Seconds Each

Active Spidermans

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)

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

Twisted Wall Squat: 45 Seconds Each Side

PVC Sotts Press: 1 Minute

Strength & Skill

Barbell Movements:

1. Jump Hard

Metcon

“20 Questions” (Time)

For Time:

20 Power Cleans (95/65)

20 Thrusters (95/65)

20 Push Press (95/65)

20 Hang Power Snatches (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

*On the Minute: 5 Burpees

After Party

Body Armor (A)

2 Sets:

10 Romanian Deadlifts

50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

Body Armor (B)

2 Sets:

5 Romanian Deadlifts

25′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets