CrossFit Ballwin – CrossFit

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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is, however, much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Warm-up

3 Rounds

30 Seconds PVC Pass Throughs

30 Seconds Wall Squats with PVC Pipe

30 Seconds Lateral Hops Over PVC Pipe

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

Barbell Thoracic Opener: 1 Minute

Quad Foam Roll: 45 Seconds Each Side

Strength & Skill

Hang Power Snatch & Thrusters:

1. Bringing the Weight Down

Double Unders:

1. Bringing the Rope Arounds

Metcon

“It’s Goin’ Down” (Time)

21-18-15-12-9:

Hang Power Snatches (95/65)

Thrusters (95/65)

After Each Movement: 30 Double Unders

After Party

Row Conditioning

1000 Meter Row @ 2k Pace + 10 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

750 Meter Row @ 2k Pace + 5 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

500 Meter Row @ 2k Pace

250 Meter Row @ 2k Pace + 30 Seconds