CrossFit Ballwin – CrossFit
Daily Mindset
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Warm-up
30 Seconds Each
Easy Single Unders
PVC Pass Throughs
Hollow Hold
Quick Single Unders
PVC Overhead Squats
Arch Hold
High Single Unders
PVC Sotts Press
Straight Leg Sit-ups
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
Wall Twist: 40 Seconds Each
Overhead Stretch on Wall: 1 Minute
Strength & Skill
Review the “Grip” for each movement.
Weightlifting
Power Snatch (Build to a Heavy Single)
Metcon
“One Too Many” (AMRAP – Reps)
AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar
50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups
50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups
After Party
Skill Conditioning
3 Giant Sets, Not For Score:
800 Meter Run
25′ Handstand Walk
5 Rope Climbs
25′ Handstand Walk
Rest 3 Minutes Between Sets
Modifications
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
POWER SNATCHES
Dumbbell Snatches
Odd Object Ground to Overhead
Slamballs
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups
Banded Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows
Odd Object Bent Over Rows
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows (2x Reps)
Single Dumbbell Bent Over Rows (2x Reps Each Side)
Odd Object Bent Over Rows (2x Reps)