CrossFit Ballwin – CrossFit
Daily Mindset
“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
Warm-up
5:00 AMRAP:
3 Squat Therapy Reps (slow and controlled) + 5 Squats (faster)
3 Push-Up to Down Dog
1 Strict Pull-Up + 2 Strict Pull-Ups + 3 Kipping Pull-Ups
– Pull-Ups can progress to Chest-to-Bar across the AMRAP
After AMRAP, 1 Round of:
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
Squat Snatch:
1. Get tall (finish), get small (squat fast)
Chest to Bar:
1. Pull Open, Pop Close, Pull to Chest
Metcon
0:00-22:00 Part 1
22:00-30:00 Part 2
0-22: “A THING OR TWO” Part 1 (AMRAP – Reps)
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)
MODIFICATION 1
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (95/65)
MODIFICATION 2
6 Rounds x AMRAP 2:00
20 Air Squats
10 Push-ups
5 Pull-ups
Max Power Snatch + Overhead Squat (65/45)
-Score is accumulated Squat Snatches over the 6 rounds
22-30: “A THING OR TWO” Part 2 (Weight)
Build to a Heavy Squat Snatch
After Party
:30 Pigeon Stretch + Wrist Stretch (each leg)
:30 Standing Quad Stretch (each leg)
1:00 Child’s Pose
BEYOND THE 60
5 Sets: Building in Load
1 Tempo Overhead Squat
(:5 Down, :5 Pause in Bottom, :5 Stand)
Modifications
AIR SQUATS
Decrease Reps
Decrease Range of motion (Squat to a Target)
PUSH-UPS
Decrease Reps
Elevate Hands/Knee Push-ups
CHEST TO BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
7 Strict Pull-ups
10 Dumbbell Plank Rows (5 Each Arm)
SQUAT SNATCHES
Decrease Load/Reps
Power Snatch
PVC Power Snatch + Overhead Squat