CrossFit Ballwin – CrossFit
Daily Mindset
“Never confuse movement with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
Warm-up
0:30 Jumping Jacks
0:30 Knuckle Draggers
0:30 Alternating Quad Stretch
0:30 Active Samson
200m Jog
0:30 PVC Pass Throughs
0:03 PVC Around The World (switch directions at 0:15)
TECHNIQUE & BUILD:
POWER SNATCH
5 Snatch Grip Deadlifts
3 Snatch Grip Deadlift to Shrug
3 Snatch Grip High Pulls
3 Power Snatches
3 Power Snatches
WORKOUT WEIGHT
3 Power Snatches
Movement Specific Warm-Up
BOX JUMP OVERS
10 Box Step Overs
10 Bunny Hops
5 Box Jumps
3 Box Jump Overs
3 Box Jump Overs
PULL-UPS
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-ups
3 Workout Variation Pull-ups
3 Pull-ups
PRACTICE ROUND
100m Run
5 Box Jump Overs
5 Pull-ups
5 Power Snatches
Metcon
“ICE BOX” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 30:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches 75/55
Every 5 Minutes [Starting at 0:00]:
Run 400 Meters
[TRAIN] Use:
5 Strict Pull-ups
Power Snatches 75/55
[SWEAT] Use:
7 Pull-ups
Power Snatches 65/45
After Party
MOBILITY
1:30 Butterfly Stretch
Strict Pull-ups:
Max Unbroken Set
Modifications
400 METER RUN
-Reduce Distance
-500 Meter Row
-1,000 Meter Bike
-400 Meter Ski Erg
BOX JUMP OVERS
-Reduce Height
-Reduce Reps
-Box Step Overs
-Squat Jumps
PULL-UPS
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Dumbbell Rows
POWER SNATCHES
-Reduce Load
-Reduce Reps
-Hang Power Snatches
-Single Dumbbell Power Snatch
-Kettlebell Swings