CrossFit Ballwin – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” -Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
30 Seconds Hollow Hold
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson
30 Seconds PVC Overhead Squats
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
Strength & Skill
Hang Power Snatches:
Hang Power Snatch (On the Minute x 10: 2 Hang Power Snatches)
“No Air” (AMRAP – Rounds and Reps)
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Loaded at 57% of 1RM Front Squat
BARBELL HANG POWER SNATCHES
Single Dumbbell Hang Power Snatches
Banded Strict Pull-ups
Double Dumbbell Bent Over Rows
Dumbbell Plank Rows