CrossFit Ballwin – CrossFit
Daily Mindset
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Warm-up
Activate/Get Hot
:30 Jumping Jacks
:30 Knuckle Draggers
:30 Active Samson
:30 Alternating Quad Stretch
:30 Plank Shoulder Taps
:30 Step Back Reverse Lunges
:30 PVC Stiff Legged Deadlifts
:30 PVC Pass Throughs
Mobility
1:00 Child’s Pose
1:00 Straddle Stretch
Strength & Skill
FOCUS: Stance & Grip – “Cycling the Power Snatch”
Weightlifting
Snatch Grip Deadlift (7 Sets of 7 Reps, 1 Set Every 2 Minutes (14 min.))
-Start and maintain a heavy, but doable weight
-Utilize the hook grip
Metcon
“LIGHTSABER” (Time)
[ALL TRACKS]
For Time:
21-18-15-12-9-6-3
Power Snatch (75/55)
Before each set of Power Snatch, complete 10/7 Calorie Bike
After Party
Mobility
2:00 Chest Stretch (1:00 Each side)
1:00 Up-Dog
2:00 Foam Roll – Quads (1:00 Each Side)
BEYOND THE 60
3 Sets: 30/24 Calorie Row
Rest :30s between, and 2:00 after the final.
Into: 3 Sets – 25/21 Calorie Row
Rest :30s between.
Modifications
BIKE
Decrease Reps
14/10 Cal Row
10/7 Cal Ski Erg
100m Run
10 Ten Meter Shuttle Runs
POWER SNATCHES
Decrease Load/Reps
Hang Power Snatch
Single Dumbbell Power Snatch