CrossFit Ballwin – CrossFit

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Daily Mindset

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.

But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Warm-up

30 Seconds

Easy Bike

PVC Pass Throughs

Active Spidermans

Moderate Bike

PVC Overhead Squats

Active Samson + Air Squat

Faster Bike

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

Snatch 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

Warrior Squats: 1 Minute

Barbell Thoracic Opener: 1 Minute

Strength & Skill

Power Snatch:

1. Tempo Snatch Deadlift

2. Hang Muscle Snatch

3. Snatch Balance

Weightlifting

Power Snatch (Build to a Heavy Single)

Metcon

“Hot Flash” (Time)

30-20-10:

Power Snatches (95/65)

Bike Calories

After Party

Midline Conditioning

Not For Time:

50/35 Calorie Row

20 Strict Toes to Bar

50/35 Calorie Row

35 GHD Sit-ups

50/35 Calorie Row

50 AbMat Sit-ups