CrossFit Ballwin – CrossFit
Daily Mindset
“If you have everything under control, you’re not moving fast enough.” – Mario Andretti
When we are truly going for it, there is an unmistakable sense of being slightly out of control.
The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.
We won’t be 100% sure what’s around that next corner.
But we’re going anyways.
Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?
Warm Up
Bike Warmup
2 Minutes Easy-Moderate
30 Seconds Each
PVC Around the Worlds (15 Each Each Direction)
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
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
Burpee Pull-Ups:
1. Shoulder Blades Under Bar
Snatches:
1. Grip
2. Shoulder Blades Under Bar
Overhead Squats:
1. Grip
Weightlifting
Snatch Technique
On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats
Metcon
“Bi-Weekly” (Time)
4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches (75/55)
21/15 Calorie Bike
After Party
Gymnastics Practice
4 Rounds Not For Time:
5-10 Strict Handstand Push-Ups
50′ Handstand Walk
Modifications
BURPEE PULL-UPS
Burpees (20)
Renegade Rows (10)
HANG POWER SNATCHES
Single Dumbbell Hang Power Snatches
BIKE
30/21 Calorie Row
21/15 Calorie Ski Erg
400 Meter Run