CrossFit Ballwin – CrossFit
Daily Mindset
EAT
The past few weeks we have been dialing in Quality of the food we eat.
Now let’s dive into Quantity!
This week, let’s focus on trying to limit snacking. Instead of snacking in between meals, try to have bigger meals or add another small meal to your day instead of having a typical snack.
Warm-up
PVC
0:20 PVC Pass Throughs
0:20 PVC Around The World (clockwise)
0:20 PVC Around The World (counterclockwise)
0:30 PVC Standing Lat Stretch
0:20 Inchworm to Push Up
0:20 Active Spiderman
0:20 Active Samson
0:30 Child’s Pose
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
Pt. 1: Power Snatch (15 Minutes to Build to a Heavy Single)
Metcon
Pt. 2: “SCARFACE” (Time)
[COMPETE/TRAIN]
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
[SWEAT]
For Time
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees
After Party
MOBILITY
1:30 Child’s Pose (0:30 both hands left, 0:30 both hands right, 0:30 middle)
AFTER CLASS
3 Sets:
Max Unbroken Strict Ring Dips
After each set. . .
10 Feet Elevated Ring Rows (Horizontal Ring Row)
15 Chest Supported Dumbbell Flys
Modifications
POWER SNATCHES
-Reduce Weights
-Reduce Reps
-Sub Dumbbell(s)
-Deadlift
BAR-FACING BURPEES
-Reduce Reps
-Regular Burpees