CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
“Always remember, your focus determines your reality.” -George Lucas
Make sure the accounts you follow on social media, the books you read, the TV you watch, the things you listen to, and the people you surround yourself with are in line with the reality/life you want to live.
Warm-up
0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts
Movement Specific Warm-Up
BAR FACING BURPEES
10 Burpee to Spiderman
5 Bar Facing Burpees
TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
Choose either Power or Squat Snatch
12 E2MOM
– 3 Reps every 2 minutes for 12 minutes
Power Snatch (Build to Heavy Triple across 12 E2MOM)
Squat Snatch (Build to Heavy Triple across 12 E2MOM)
Metcon
“CHAN’S CHALLENGE” (Time)
[COMPETE]
3 Rounds For Time:
9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar
*Score = Time it takes to complete the workout
[TRAIN]
3 Rounds For Time:
9 Power Snatches (135/95)
15 Bar-Facing Burpees
21 Toes to Bar
[SWEAT]
3 Rounds For Time:
9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar
After Party
MOBILITY
1:00 Lay and Pray
1:00 Kneeling Forearm Stretches
3 Sets x AMRAP 3:
30/21 Calorie Bike
Max Distance Handstand Walk
OR
Max Wall Walks
Rest 3 Minutes Between Sets
Modifications
SNATCH
-Reduce Reps
-Reduce Load
-Alternating Dumbbell Snatch
-Deadlift
-Power Clean
BAR FACING BURPEES
-Lateral Burpees Over Bar
-Burpees
-Jumping Lunges
-1:30 on A Machine
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-10 Strict Toes to Bar
-40 AbMat Sit Ups
-30 Lying Knees To Chest