CrossFit Ballwin – CrossFit
Daily Mindset
“Things turn out best for the people who make the best of the way things turn out.” — John Wooden
This isn’t about optimism.
This is about opportunity.
Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.
When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change… but the outcome, based on our response, dramatically can.
We are always in control. We just need to take it.
Warm-up
BANDED STRETCHES – Light Band
2 Rounds
0:15 Band Pull Aparts
0:15 Band Pass Throughs
0:15 Downdog to Push Up
0:15 Lying Chest Opener Stretch
LOWER BODY MOBILITY
10 PVC Overhead Squats
0:30 Spiderman Stretch
0:30 Runners Lunge (focus on stretching ankle)
0:30 Alternating Lateral Lunge (take elbow and drive knee out)
0:30 Squat Hold
10 PVC Overhead Squats
Weightlifting
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Snatch Grip Behind the Head Push Jerks
5 Snatch Grip Deadlifts
1 Snatch into 1 Overhead Squat from. . .
The Pocket
Above The Knee
Mid Shin/ The Floor
3 Squat Snatches from Mid Shin/The Floor
LIGHTWEIGHT
3 Pausing Snatches (0:03 pause in the catch)
Choose based off of ability. If unsure, consult a coach.
Squat Snatch (Build to Heavy Double (Not Touch & Go))
Power Snatch (Build to Heavy Double (Not Touch & Go))
Movement Specific Warm-Up
10 Scap Retractions
5 Kip Swings
EMPTY BARBELL
200 Meter Row
12 Overhead Squats
6 Knees to Chest
PRACTICE ROUND
200 Meter Row
12 Overhead Squats
6 Toes to Bar
Metcon
“RIPTIDE” (Time)
[TRAIN/COMPETE]
3 Rounds For Time:
500 Meter Row
12 Overhead Squats (135/95)
21 Toes to Bar
[SWEAT]
3 Rounds For Time:
500 Meter Row
12 Overhead Squats (95/65)
21 Toes to Bar
After Party
MOBILITY
1:00 Forearm Stretches
1:00 Coach Stretch (each side)
AMRAP 2-2-2-3:
50 Hollow Body Rocks
Remaining Time Max Double Dumbbell Reverse Lunges
Rest 1 minute between sets
Modifications
500 METER ROW
-400m Ski
-1,000m Bike
-400m Run
OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-PVC Overhead Squats
-Front Squats
-Box Step Ups
-Push Press
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest
-21 Lying Knee Tucks
-30 AbMat Sit-ups
-1:15 Plank or Hollow Hold