CrossFit Ballwin – CrossFit
Daily Mindset
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.
Warm-up
2 Rounds
30 Seconds Each
Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans
Snatch 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 Squat with PVC : 1 Minute
PVC Sotts Press: 1 Minute
Strength & Skill
Power Snatch:
1. Snatch Lift Off
2. Power Snatch Into Overhead Squat
Overhead Squat:
1. Tempo Pausing Overhead Squat
Squat Snatch:
1. Full Squat Snatch
Weightlifting
Squat Snatch (Build to a Heavy Single)
Metcon
“Over and Out” (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
After Party
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Row (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Row (Right)
21 Banded Pull-Aparts
Tempo: 3 Seconds Down + Fast Up