CrossFit Ballwin – CrossFit
Daily Mindset
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Warm Up
Get Hot
Fish Game (4:00)
Activation
:30 PVC Pass Throughs
:30 PVC Snatch Grip Stiff Legged Deadlifts
Strength & Skill
FOCUS: “Keep Pulling. Keep Pressing. Keep Jumping.”
Weightlifting
Snatch Complex 1 (Build to a Heavy Complex)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon
“CHECK THE BOX” (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
MODIFICATION #1
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (95/65)
4 Overhead Squats (95/65)
8 Box Jump Overs (24″/20″)
MODIFICATION #2
AMRAP 18:
Buy-In: 1800/1500m Row
Max Rounds With Time Remaining:
2 Power Snatches (65/45)
4 Overhead Squats (65/45)
8 Box Step-Overs (24″/20″)
After Party
1:00 Pigeon Pose & Lat Stretch (each side)
1:00 Lacrosse Ball Lat Smash (each side)
1:00 Foam Roll – Quads (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
6 Sets:
2 Tempo Front Squats
5 Seconds Down
No Pause
Modifications
ROW
Decrease Distance
Run 1 Mile
100/70 Calorie Bike
BOX JUMP OVERS
Decrease Height
Decrease Reps
Step up to Box
POWER SNATCH
Decrease Reps/Load
From the Hang
Single Dumbbell Power Snatch
OVERHEAD SQUAT
Decrease Load
Decrease Reps
Define Range of Motion (Squat to a Target)