CrossFit Ballwin – CrossFit
Daily Mindset
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm-up
30 Seconds of Inchworm to Push up
30 Seconds of PVC Pass Throughs
30 Seconds of Jumps for Height
30 Seconds of Frog Hops
15 Seconds of PVC Around the Worlds (One Direction)
15 Seconds of PVC Around the Worlds (Other Direction)
30 Seconds of Super Slow Burpees
Strength & Skill
Burpee:
1. Two Feet Take-Off
Bike:
1. Survival
Power Snatch:
1. Magnet to Body
Weightlifting
Power Snatch (Build up to a Moderately Heavy Rep of 5)
Metcon
“FIVE O’CLOCK SOMEWHERE” (3 Rounds for reps)
AMRAP 5:00
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Bike
(Rest 5:00)
AMRAP 5:00
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Bike
(Rest 5:00)
AMRAP 5:00
15 Power Snatches (135/95)
15 Barbell Facing Burpees
15/12 Calorie Bike
After Party
GROUP STRETCH
Couch Stretch: 1 Minute Each Side
Kneeling Hamstring Stretch: 45 Seconds Each Side
Up Dog: 1 Minute
ACCESSORY (BEYOND THE 60)
Part A
3 Sets, for Quality:
6 Tempo Ring Rows
10 KB Suitcase Deadlifts (5 Each Side)
12 Waiter Squats (6 Each Side)
Part B
Build to a moderate:
Turkish Get-Up
Modifications
POWER SNATCH
Decrease Load
PVC/Empty Bar Hang Power Snatches
Alternating Single Dumbbell Power Snatch
BURPEES
Decrease Reps
BIKE
36/27, 27/21, 21/15, Cal Row
21/15, 15/12, 12/9, Cal Ski Erg
36, 27, 21, Ten Meter Shuttle Runs
400, 300, 200 Meter Runs