CrossFit Ballwin – CrossFit
Daily Mindset
“Patience is not the virtue. Discipline is.”
Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.
Patience is a subset of a deeper practice.
That of discipline.
Warm-up
0:30 Mountain Climbers
0:30 Inchworm to Push-up
0:30 Alternating Lying Chest Opener Stretch
0:30 High Plank Shoulder Taps
0:30 Active Spiderman
0:30 Push-up to Downdog
0:30 Frog Hops
0:30 Active Samson
0:30 Alternating Quad Stretch
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Head Snatch Grip Presses
5 Snatch Grip Deadlifts
3 Snatch Grip “Drop” to Catch Position (barbell stays overhead with arms straight)
3 Snatch Grip “Press Under” to Catch Position (barbell starts in the back rack)
3 Snatches from The High Hang (pocket)
3 Snatches from The Hang (above the knee)
3 Snatches from The Floor (mid shin)
LIGHTWEIGHT
3 Pausing Snatches (0:03 pause in the catch)
MODERATE WEIGHT
5 Snatches
Weightlifting
Power Snatch (Build to a Heavy 5 Reps)
Movement Specific Warm-Up
BAR-FACING BURPEE
5 Bar-Facing Burpees
PRACTICE ROUND
3 Rounds:
3 Snatches (95/65)
4 Bar-Facing Burpees
Directly Into…
2 Rounds:
3 Snatches (115/85)
4 Bar-Facing Burpees
Directly Into…
1 Rounds:
3 Snatches (135/95)
4 Bar-Facing Burpees
Metcon
“Less & Less” (Time)
[TRAIN & COMPETE]
3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees
[SWEAT] Use:
3 Rounds (65/45)
2 Rounds (95/65)
1 Round (115/85)
After Party
MOBILITY
1:00 Straddle Stretch
1:00 Pike Stretch
1:00 Child’s Pose
6-8 Sets:
1 Snatch Balance + 1 Squat Snatch
Performed @ 75-90% 1RM Squat Snatch
Modifications
SNATCHES
-Reduce Load
-Reduce Reps
-Deadlift
-Alternating Dumbbell Snatches
BAR-FACING BURPEES
-Reduce Reps
-Lateral Burpees Over Bar
-Burpees