CrossFit Ballwin – CrossFit
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.
How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this.
What actions this week have been “pretty good”?
When these opportunities come around next week, what will we do differently?
1:00 Easy Pace Row
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 each direction)
1:00 PVC Standing Lat Stretch (0:30 each side)
TECHNIQUE & BUILD
3 Snatch Grip “Drop” to Catch Position (PVC stays overhead with arms straight)
3 Snatch Grip “Press Under” to Catch Position (PVC starts in the back rack)
3 Snatch Grip: “Shrug, High Pull, Drop Under” (PVC starts at the pocket)
3 Snatch Grip: “Deadlift, Shrug, High Pull, Drop Under” (PVC starts at mid shin)
3 Snatch Grip Deadlifts
3 Muscle Snatches
3 Pausing Power Snatches (0:03 pause in the catch)
Power Snatch (Build to Heavy Set of 3)
“LUNG ISLAND” (Time)
[TRAIN & COMPETE]
Power Snatches (75/55)
Power Snatches (65/45)
1:00 Straddle Stretch
1:00 Child’s Pose
3 Sets For Total Reps:
30 Seconds On
10 Seconds Off
20 Seconds On
10 Seconds Off
10 Seconds On
3 Minutes Rest Between Sets
25-20-15-10-5 CALORIE ROW
-Cap at 2:30-2:00-1:30-1:00-0:30
-Alternating Dumbbell Snatch