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:
1. Thought
2. Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.
Warm-up
PVC
0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Standing Straddle Stretch
0:30 PVC Pass Through
0:30 PVC Around the World
0:30 PVC Snatch Grip Deadlift
EMPTY BARBELL
5 Barbell Good Mornings
5 Snatch Grip Behind the Head Push Press
5 Snatch Grip Deadlifts
5 Hang Power Snatches
Weightlifting
Power Snatch (2-3 Warm-Up Sets; 2 x 3 Working Sets)
Push Press (2-3 Warm-Up Sets; 2 x 3 Working Sets)
Metcon
“I LOVE THIS BAR” (2 Rounds for reps)
[COMPETE/TRAIN]
AMRAP 7:
Power Snatches (115/85)
**On the Minute: **
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
**On the Minute: **
7 Push Press (115/85)
[SWEAT] Use:
Weight – 95/65
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
**On the Minute, starts at 0:00
After Party
MOBILITY
1:00 Banded Pec Stretch (L/R)
AFTER CLASS
3 Rounds for Quality
0:30 Superman Hold
1:00 Bear Hold (Bear Crawl position hold)
10 Med Ball Hamstring Curls
Modifications
POWER SNATCHES
-Reduce Load
-Single Dumbbell Power Snatches
-Kettlebell Swings
TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x Sit-Ups
BAR-FACING BURPEES
-Lateral Barbell Burpees
-Regular Burpees
PUSH PRESSES
-Reduce Reps
-Reduce Loading
-Double Dumbbell Push Presses