CrossFit Ballwin – CrossFit

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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