CrossFit Ballwin – CrossFit
Daily Mindset
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Warm-up
30 Seconds Each
PVC Around the Worlds
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Straight Leg Swing (Right)
PVC Straight Leg Swing (Left)
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups
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
Mobility
Pec Stretch on Wall: 30 Seconds Each Side
Wall Twist: 1 Minute Each Side
Strength & Skill
Review the “Break it Down” ques for each movement.
Weightlifting
Snatch Technique Complex (On the Minute x 10)
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
Metcon
“What’s Up?” (AMRAP – Reps)
AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
Rep Cheat Sheet:
Finish 3’s: 6
Finish 6’s: 18
Finish 9’s: 36
Finish 12’s: 60
Finish 15’s: 90
Finish 18’s: 126
Finish 21’s: 168
After Party
Body Armor
3 Giant Sets:
15 Double Dumbbell Stiff Legged Deadlifts
20 Barbell Front Rack Reverse Lunges (10 Each Leg)
20-30 GHD Sit-ups
Rest 3 Minutes Between Sets
Modifications
SQUAT SNATCHES
Power Snatches
Alternating Dumbbell Squat Snatches
Alternating Dumbbell Power Snatches
TOES TO BAR
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises