CrossFit Ballwin – CrossFit
Daily Mindset
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… “What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Warm-up
30 Seconds Each
Easy Bike
Easy Single Unders
PVC Pass Throughs
Moderate Bike
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)
Faster Bike
High Single Unders
PVC Overhead Squats
Snatch 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
Mobility
Warrior Squats: 1 Minute
PVC Sotts Press: 1 Minute
Strength & Skill
Power Snatch:
1. The 3 Positions
2. Cycling Reps
3. Move Prep
Weightlifting
3 Position Power Snatch (Build to a heavy complex)
Positions:
1. Pockets
2. Just Above Knees
3. Floor
Metcon
“Unicycle” (AMRAP – Rounds and Reps)
AMRAP 10:
50/35 Calorie Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)
After Party
Midline
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)
Rest 2 Minutes Between Sets