CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Warm-up

Get Hot

200m Run

5 Burpees

10 Ring Rows

200m Run

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

Strength & Skill

FOCUS: MAINTAINING TENSION – “Have It Before You Need It”

Metcon

“THE AMANDA SHOW” (Time)

[COMPETE]

For Time

1 mile Run

Directly Into…

“Amanda”

9-7-5

Ring Muscle Up

Squat Snatch (135/95)

[TRAIN]

For Time

1 mile Run

Directly Into…

“Amanda”

9-7-5

Strict Burpee Pull Up

Power Snatch (135/95)

[SWEAT]

For Time

1 mile Run

Directly Into…

5 Rounds:

9 Burpee Pull Up

7 Power Snatch (95/65)

After Party

Stretch – :30 each side

Banded Hip Flexor Stretch

Banded Lat Stretch

Banded Shoulder Distraction

BEYOND THE 60

7 Sets:

1 Power Snatches

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Rest as needed between sets.

All percentages are based on 1RM Snatch.

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Set 4 – 55%

Sets 5+6+7 – 60%

Modifications

RUN

Decrease Distance

2000/1800m Row

1600/1440m Ski Erg

100/75 Calorie Bike

RING MUSCLE-UPS

Decrease Reps

Ring Muscle Up Transitions (Seated/Banded)

Bar Muscle Ups

Burpee Pull-ups

SQUAT SNATCHES

Decrease Load/Reps

Power Snatch

PVC Power Snatch + Overhead Squat