CrossFit Ballwin – CrossFit
Daily Mindset
“I would rather die of passion than boredom.” -Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.
Warm-up
40 Seconds Each Station
Jumping Jacks
Active Samson
PVC Pass Throughs
Lateral Hops Over PVC
Active Spidermans
PVC Overhead Squats
Single Unders
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Pec Stretch on Wall: 40 Seconds Each Side
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Overhead Squats:
1. Upright Chest
2. Full Balanced Foot
Metcon
“Buy Low, Sell High” (3 Rounds for reps)
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Barbell Burpees
5 Overhead Squats (135/95)
After Party
Barbell Cycling
For Time:
12 Push Jerks @ 60% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
6 Push Jerks @ 80% 1RM Jerk
Rest 1 Minute
6 Push Jerks @ 80% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
12 Push Jerks @ 60% 1RM Jerk
-Use One Bar
-Change the Weights
-Taken From the Rack
Modifications
DOUBLE UNDERS
Single Unders
150 Doubles: 225
100 Double: 150
50 Doubles: 75
Practice Time Caps
150 Reps: 2:30
100 Reps: 2:00
50 Reps: 1:00
Reduce Reps
Double Taps
LATERALL BARBELL BURPEES
Regular Burpees
Lateral Dumbbell Burpees
OVERHEAD SQUATS
Single Dumbbell Overhead Squats
Single Dumbbell Goblet Squats
Single Dumbbell Thrusters