CrossFit Ballwin – CrossFit

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Daily Mindset

“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.

Warm-up

2 Rounds:

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

Strict Pull-Ups:

1. Lats

Hang Power Snatches:

1. Timing

Weightlifting

Hang Power Snatch (On the Minute x 10: 2 Hang Power Snatches)

Metcon

“No Air” (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups

After Party

Stamina Squats

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

Modifications

BARBELL HANG POWER SNATCHES

Single Dumbbell Hang Power Snatches

Kettlebell Swings

STRICT PULL-UPS

Reduce Reps

Ring Rows

Banded Strict Pull-ups

Double Dumbbell Bent Over Rows

Dumbbell Plank Rows