CrossFit Ballwin – CrossFit
Daily Mindset
EAT
Nutrition Recap:
-Focus on Quality of Food: eating real, whole, unprocessed foods with no added sugar or chemicals.
-Establish Baseline Calories- Average amount of calories needed to maintain weight.
-Create a Protein Target
Warm-up
0:30 Active Spiderman
0:30 Push Up to Downdog
0:30 Child’s Pose (hands L, R, C)
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)
0:30 PVC Snatch Grip Deadlifts
PVC
3 Pausing Power Snatch Complexes (0:03 pause in each catch position)
-High Hang: hips extend and fast punch
-Hang: stand to full extension, hips extend, and fast punch
-Power: bend the PVC over the shins, stand to full extension, hips extend, and fast punch
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
3 Behind The Head Snatch Grip Push Jerks
5 Snatch Grip Deadlifts
3 Pausing Power Snatch Complexes (0:03 pause in each catch position)
Weightlifting
Power Snatch Complex (Build to A Heavy Power Snatch Complex:)
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
Metcon
“RED HANDED” (AMRAP – Reps)
[COMPETE/TRAIN]
AMRAP 16:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
[SWEAT] Use: 65/45
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3
After Party
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Straddle Stretch
AMRAP 12:
Max Strict Pull Ups
On the Minute [Starting @ 0:00]:
10 GHD Sit-ups
Modifications
HANG POWER SNATCHES
-Reduce Loading
-Sub Dumbbell(s)
-Hang Power Cleans
BURPEE PULL UPS
-Pull Ups Only
-Burpees Only