CrossFit Ballwin – CrossFit
Daily Mindset
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.
We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.
Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that we may be “minding” things that we don’t need to.
Your buck stops with you.
My buck stops with me.
And that’s all that really matters.
Warm-up
PVC
0:30 Active Spiderman
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 each direction)
0:30 Slow Air Squats
0:30 Slow PVC Overhead Squats
0:30 PVC Snatch Balance
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
1 Power Snatch + 1 Overhead Squat from The Pocket
1 Power Snatch + 1 Overhead Squat from Above The Knee
1 Power Snatch + 1 Overhead Squat from Mid Shin
1 Squat Snatch
LIGHTWEIGHT
3 Squat Snatches
MODERATE WEIGHT
3 Squat Snatches
STARTING WEIGHT
3 Squat Snatches
Weightlifting
Athletes choice of Power Snatch or Squat Snatch
Power Snatch (EMOM15 – On the Minute x 15: 1 Rep )
Squat Snatch (EMOM15 – On the Minute x 15: 1 Rep )
Movement Specific Warm-Up
CHEST TO BAR PULL-UPS
10 Scap Retractions
1-3 Strict Pull-ups
5 Kip Swings
3 Kipping Chest to Bar Pull-ups
3 Workout Variation Pull-ups
BOX JUMPS
10 Box Step-ups
10 Mini Hops
5 Box Jumps
CYCLING POWER SNATCHES
1 Pausing Power Snatch
Pausing 0:03. . .
In The Catch
Lockout
Pocket
Floor
3 Power Snatches
PRACTICE ROUND
3 Power Snatches
3 Chest to Bar Pull-ups
3 Box Jumps
Metcon
“Snake Eyes” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round
[TRAIN] Use:
Power Snatches – 95/65
Strict Pull-ups
Box Jumps – 30″/24″
[SWEAT] Use:
Power Snatches – 65/45
Pull-ups
Box Jumps – 24″/20″
After Party
MOBILITY
1:00 Straddle Stretch
For Time:
50 Wall Balls
25 GHD Sit-ups
500 Meter Ski Erg/500 Meter Run
Modifications
POWER SNATCHES
-Reduce Reps
-Reduce Load
-Alternating Dumbbell Snatches
CHEST TO BAR PULL-UPS
-Reduce Reps
-Pull-ups
-Strict Pull-ups
-Banded Pull-ups
-Single Dumbbell Bent Over Rows
BOX JUMPS
-Reduce Height
-Reduce Reps
-Squat Jumps