CrossFit Ballwin – CrossFit
Daily Mindset
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire
Warm-up
2 Rounds
30 Seconds Each
PVC Pass Throughs
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Sotts Press
Wall Squats
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
Toes to Bar:
1. Active Shoulders
Barbell Movements:
1. Begin With the End In Mind
Weightlifting
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Snatch Complex 3 (EMOM 10)
Power Snatch + Overhead Squat + Squat Snatch
Metcon
“From the Top” (Time)
For Time:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)
*On the Minute: 5 Toes to Bar
“From the Top” — Beef’d Up (Time)
For Time:
15 Toes to Bar
15 Power Snatches (135/95)
15 Toes to Bar
15 Overhead Squats (135/95)
15 Toes to Bar
15 Squat Snatches (135/95)
15 Toes to Bar
After Party
Box Squats
7 Sets of 2
Set Box Just Below Parallel
Dead-stop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets
Modifications
SNATCHES
30 Single Dumbbell Snatches
45 Kettlebell Swings
OVERHEAD SQUAT
30 Single Dumbbell Overhead Squats
30 Single Dumbbell Thrusters
45 Kettlebell Goblet Squats
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises