CrossFit Ballwin – CrossFit
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