CrossFit Ballwin – CrossFit
Daily Mindset
Connect
The way you treat one person impacts your trust and relationship with everyone; the people you lead are looking at you all the time, and your behavior tells them a lot about how trustworthy you are.
Warm-up
0:20 PVC Assisted Leg Swing Forward/Back
0:20 PVC Assisted Leg Swing Forward/Back (other leg)
0:20 PVC Assisted Leg Swing Side to Side
0:20 PVC Assisted Leg Swing Side to Side (other side)
0:20 PVC Pass Throughs
0:20 PVC Around The World
0:20 PVC Behind the Head Snatch Grip Strict Press
0:20 PVC Snatch Grip Deadlift
0:20 Inchworm to Push Up
0:20 Active Spiderman
0:20 Alternating Side Lunges
0:20 Quad Stretch
0:20 Slow Air Squats
0:20 Pole/Rig/Rack Assisted Squat Hold
EMPTY BARBELL
5 Tempo Good Mornings
5 Elbow Rotations
5 Tempo Back Squats
5 Snatch Grip Behind The Head Push Jerks
5 Tempo Snatch Grip Deadlifts
1 Power Snatch from The Pocket
1 Power Snatch from The Knee
1 Power Snatch from Mid Shin
Right into. . .
3 Pausing Overhead Squats
Movement Specific Warm-Up
DOUBLE UNDERS
0:20 Easy Single Unders
0:20 Knuckle Drags
0:20 High Single Unders
0:20 Downdog
0:20 Jumping Double Taps
0:20 Double Under Practice
WORKOUT WEIGHT
3 Pausing Power Snatches
0:03 pause at mid shin
0:03 pause in the catch
0:03 pause at the pocket
Metcon
Pt. 1: “BACK AT IT AGAIN” (Time)
[COMPETE/TRAIN]
For Time:
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
[SWEAT] Use:
75 Power Snatches (45/35)
Pt. 2: Metcon (Weight)
POWER SNATCH
[Right After Completing “Back At It Again”]
7 Minute Window:
Build to Heavy Single Power Snatch
After Party
MOBILITY
1:00 Downdog
1:00 Wall Assisted Ankle Stretch
Bike Conditioning:
[3 Sets]
6 Rounds:
30 Seconds at Fast Pace
45 Seconds at Easy Pace
3 Minutes Rest Between Sets
Total Time: 28:30
Modifications
DOUBLE UNDERS
-Cap at 0:30
-0:20 on Any Machine
-45 Single Unders
-30 High Single Unders (to practice Double Unders)
-30 Jumping Double Taps (to practice Double Unders)
POWER SNATCHES
-Decrease Load
-Decrease Reps
-Deadlifts
-Hang Power Snatches
-Alternating Dumbbell Power Snatches