CrossFit Ballwin – CrossFit
Daily Mindset
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Warm Up
Get Hot/Activation
AMRAP 5:00
5/4 Calorie Bike
:30 PVC Pass Throughs
:30 Air Squats
5/4 Calorie Bike
:30 PVC Snatch Grip Deadlifts
:30 PVC Snatch Grip Behind the Neck Strict Press
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
Strength & Skill
FOCUS: ACTIVE SHOULDERS – ELBOWS BACK, PUNCH & PRESS
Weightlifting
Loading:
On the 1:30 x 5 Rounds:
2 Power Snatches
2 Overhead Squats
Metcon
“CHUNKY MONKEY” (Time)
COMPETE/TRAIN
For Time:
9-8-7:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Bike
6-5-4:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Bike
3-2-1:
Power Snatches (115/85)
Overhead Squats
SWEAT
For Time:
9-8-7:
Power Snatches (75/55)
Overhead Squats
30/24 Calorie Bike
6-5-4:
Power Snatches (75/55)
Overhead Squats
30/24 Calorie Bike
3-2-1:
Power Snatches (75/55)
Overhead Squats
After Party
:30 Single Arm Lat Stretch (each side)
1:00 Couch Stretch (each side)
2:00 Foam Roll Quads & Glutes
BEYOND THE 60
3 Giant Sets:
:20s for Max Hollow Rocks
10 Single Dumbbell Overhead Squats (5/arm)
:20s for Max Hollow Rocks
[Light loads. Move for technical proficiency]
Modifications
POWER SNATCHES
Decrease Load/Reps
From the Hang
Single Dumbbell Power Snatch
Single Dumbbell Hang Power Snatch
OVERHEAD SQUATS
Decrease Load/Reps
Front Squat
Squat to a target (for depth awareness)
BIKE
Decrease Cals
40/32 Calorie Row
30/24 Calorie Ski Erg
600 Meter Run