22JUL2021

CrossFit Ballwin – CrossFit

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Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Warm-up

Mobilize/Activate/Get Hot

On a 5:00 Clock:

:30 PVC Pass Through

:30 PVC Lat Stretch (switch as needed)

1:00 Bike

:30 Knuckle Drags

:30 Hang from Pull-Up Bar

1:00 Bike

:30 Active Spiderman

Strength & Skill

FOCUS: GRIP & EFFICIENCY TIPS – “The DB Snatch grip can effect the path of the elbow”

Metcon

“ADULTING” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN]

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches (50/35)

30/24 Calorie Echo Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

[SWEAT]

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches (35/25)

30/24 Calorie Echo Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

After Party

Stretch

Foam Roller Party

:30 on each body part/each side

Lower to Upper Back

Lats

Hamstrings

IT band

Calves

BEYOND THE 60

For Quality:

30-25-20-15-10:

Heavy Russian Kettlebell Swings

*After Each Set: 25-50′ Handstand Walk

Modifications

DUMBBELL POWER SNATCH

Decrease Load/Reps

From the Hang

Full/Russian Kettlebell Swings

SINGLE DUMBBELL BOX STEP-UPS

Decrease Load/Reps

Decrease Box Height

Weighted Lunges