CrossFit Ballwin – CrossFit
Daily Mindset
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.
View “preparation” as two equal parts:
Thought
Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.
Warm-up
30 Seconds Each
Active Samson
PVC Pass Throughs
Squats to Medicine Ball
Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Medicine Ball Deadlifts
Inchworm to Push-up
PVC Overhead Squats (More Narrow)
Medicine Ball Slams
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
Mobility
Medicine Ball Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 2 Minutes
Squat Hold: 1 Minute
Strength & Skill
Wallballs:
1. Finger Tips
Power Snatches:
1. Knuckles Down
2. The Three Positions
Weightlifting
3 Position Power Snatch Complex (Build to a heavy Complex)
3 Positions: Pockets, 1 Inch Above Knee, Floor
Metcon
“Isa-ball” (AMRAP – Rounds and Reps)
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)
“Isa-ball” — Beefed Up (Time)
10 Rounds For Time:
3 Power Snatches (135/95)
15 Wallballs (20/14)
After Party
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Barbell Loaded at 82% 1RM Front Squat
Modifications
POWER SNATCH
12 Alternating Single Dumbbell Power Snatches
WALLBALL
12 Single Dumbbell Goblet Squats
12 Single Arm Dumbbell Thrusters (6 Each)