CrossFit Ballwin – CrossFit
Daily Mindset
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.
Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?
If kindness is contagious, we just need to start the chain.
Warm-up
50 Jumping Jacks
40 Mountain Climbers
30 Snatch Grip Deadlifts
20 Behind the Neck Snatch Press
10 Controlled PVC Overhead Squats
Strength & Skill
Box Jump Overs:
1. Knees align w/ Toes
Power Snatch:
1. Close Leg Bar Path
Weightlifting
SNATCH-OHS COMPLEX (Every 2:00 for 10:00 (5 sets))
1 Power Snatch + 2 Overhead Squat (with a :2 pause)
Metcon
“OVERRATED” (Time)
5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)
Modification 1
5 Rounds For Time:
7 Power Snatches (95/65)
14 Box Jump Overs (24″/20″)
Modification 2
5 Rounds For Time:
7 Power Snatches (65/45)
14 Box Step Overs (24″/20″)
After Party
***During Class After Metcon***
GROUP STRETCH:
Pec Stretch on Wall: 30 Seconds Each Side
Wall Twist: 1 Minute Each Side
Pigeon Pose + Lat Reach: 1 Minute Each Side
Accessory Work can be added if time allows
ACCESSORY:
(This can be done within the 60-minute class or outside)
3 Sets For Quality:
10 Strict Toes to Bar
20 Kettlebell Suitcase Deadlifts (10 Each Side)
20 Empty Barbell Good Mornings
Modifications
POWER SNATCHES
Decrease Load
From the Hang Position
14 Single Dumbbell Power Snatches
BOX JUMP OVER
Decrease Box Height
Box Step Ups
30 Double Under/45 Single Unders
