CrossFit Ballwin – CrossFit
Daily Mindset
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Warm-up
Activate/Get Hot
AMRAP 5:
21 Jumping Jacks
18 Mountain Climbers
15 Air Squats
12 Sit Ups
9 Push Ups
Strength & Skill
FOCUS: MAINTAINING TENSION IN THE ARCH POSITION – “When the leg bends, the power ends.”
Weightlifting
Thruster (14 E2MOM; 2 Reps (0, 2, 4, 6, 8, 10, 12 minutes))
-Building up to a heavy double
Metcon
“GOING DOWN SWINGING” (Time)
[COMPETE/TRAIN]
For TIme:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
[SWEAT]
For TIme:
10-9-8-7-6-5-4-3-2-1:
Thrusters (65/45)
Toes to Bar
Lateral Barbell Burpees
After Party
Stretch – 1:00 Each
Banded Hip Flexor Stretch
Banded Lat Stretch
Banded Triceps Stretch
BEYOND THE 60
3 Sets for Quality:
10 Weighted Tempo Push-Ups*
20 Banded Triceps Extensions
20 Banded Pull Aparts
Rest as Needed
*2 Second Negative
Modifications
THRUSTERS
Decrease Load
Decrease/Modify Reps (eg., 8-7-6-5-4-3-3-2-2-1)
Single/Double Dumbbell Thruster
Front Squat
Push Press
Injured: Seated Strict Press
TOES TO BAR
Decrease Reps
Toes as high as possible
Hanging Knee Raises
Kip Swings
Toe Raises
LATERAL BARBELL BURPEES
Decrease Reps
Burpees in Place
Step-Up/Over Burpees