CrossFit Ballwin – CrossFit
Daily Mindset
“A fall into a ditch can make you wiser.” – Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, it’s pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.
Warm-up
PVC
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 each direction)
0:30 Active Spiderman
0:30 Alternating Side Lunge
0:30 Slow Air Squats
0:30 PVC Tempo Overhead Squats (0:05 on the way down)
TECHNIQUE & BUILD
EMPTY BARBELL
0:15 Slow Good Mornings
0:15 Back Squats
0:15 Behind The Head Snatch Grip Push Press
0:15 Snatch Grip Deadlifts
0:15 Muscle Snatches
1 Power Snatch from The High Hang
1 Power Snatch from The Hang
1 Power Snatch from The Shin
3 Overhead Squats
Weightlifting
Metcon (Weight)
Snatch Complex
5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats
3-Position Power Snatch:
– 1 Power Snatch from The High Hang
– 1 Power Snatch from The Hang
– 1 Power Snatch from The Floor
Movement Specific Warm-Up
OVERHEAD SQUATS
5 Overhead Squats at Workout Weight
BURPEE BOX JUMP OVERS
5 Box Step Overs
3 Burpee Box Step Overs
5 Box Jumps
3 Burpee Box Jump Overs
PRACTICE ROUND
6 Overhead Squats
5 Burpee Box Jump Overs
Metcon
“Overwhelmed” (Time)
For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat
[TRAIN & COMPETE] Use:
Burpee Box Jump Overs (24″/20″)
Overhead Squat (115/85)
[SWEAT] Use:
Burpee Box Jump Over (24″/20″)
Overhead Squats (75/55)
After Party
MOBILITY
1:00 Half Kneeling Adductor Stretch (each side)
1:00 Pigeon Pose (each side)
For Time:
10k Bike
Modifications
OVERHEAD SQUATS
-Reduce Load
-Reduce Reps
-Front Squat
-Single Dumbbell Overhead Squats
BURPEE BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Burpee Box Step Over
-Burpee Box Jump
-Burpee Box Step Up
-Burpees