CrossFit Ballwin – CrossFit
Daily Mindset
“The goal is not to be perfect by the end. The goal is to be better today.”
We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the end-state, we must be mindful of the other edge of the sword.
If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. The only task that matters, right here and now.
Keeping an eye on the prize can be misleading. We set clear, actionable objectives, but we don’t become obsessed with them. We become obsessed with the now. Keeping our eyes focused on making today a masterpiece is all that matters.
Brick by brick.
Warm-up
Row/PVC Warm-Up
Row 150/100m
:30 Single-Unders
:30 PVC RDL (w/ :3 pause just below the knee)
Row 150/100m
:30 Double-Unders or Attempts
:30 PVC Wide Grip Overhead Press (w/ :3 pause overhead)
Row 150/100m
:30 Double-Under/Single Under Test
:30 PVC Overhead Squats (w/ :3 pause at bottom)
Strength & Skill
Set-Up & Progressions (PVC- 3 reps each)
1. Set-Up
2. Deadlift to Shrug
3. Muscle Snatch
4. Hang Power Snatch
5. Power Snatch
6. Cycling
Metcon
“I Will Survive” (3 Rounds for reps)
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)
After Party
Run, Row, or Bike
3 Rounds (18 Minutes):
3 Minutes Moderate Pace
3 Minutes Hard Pace
Directly Into…
5 Rounds (10 Minutes):
1 Minute Moderate Pace
1 Minute Hard Pace
Modifications
ROW
Decrease the distance
DOUBLE-UNDERS
Decrease the reps // Attempts within :45 // Single Unders x 50
POWER SNATCH
Decrease the load – think 5 pretty reps in a row – that’s the right loading.
Hang Power Snatch
Injuries/Limitations – Use a DB/KB
Snatch Pulls