CrossFit Ballwin – CrossFit
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
0:30 Bike
0:30 Knuckle Draggers
0:30 Push-Up to Down-Dog
0:30 Bike
0:30 Active Samson Stretch
0:30 Active Twisted Cross
TECHNIQUE & BUILD
**DB SNATCH**
10 Alternating Dumbbell Deadlifts
5 DB High Pulls
5 Single DB Strict Presses
5 Single Arm DB Push Presses (each arm)
8 Alternating Dumbbell Snatches
Movement Specific Warm-Up
BIKE**
0:30 Each Partner
PRACTICE ROUND**
0:45 Each Partner, you go I go format 5 Snatches, Bike in remaining time
Metcon
“Easy As 1-2-3” (Calories)
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike
[COMPETE/TRAIN] Use:
Dumbbell: (70/50)
[SWEAT] Use:
Dumbbell: (50/35)
After Party
**MOBILITY**
1:00 Straddle Stretch
AFTER CLASS
24:00 on any machine
Every 2:00: Complete 8 Burpees over an object
Modifications
**DB SNATCHES**
-Reduce Load
-Reduce Reps
-KB Swings
**BIKE CALORIES**
-Calories on any Machine
-Burpees
-Box Jumps
-Reverse Lunges