CrossFit Ballwin – CrossFit
Daily Mindset
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Warm-up
Get Hot/Activate
On a 5:00 Clock:
20 Jumping Jacks
15 Air Squats
10 Barbell Good Mornings
5 Boot Strappers (:03-:05 sec in bottom and top)
Strength & Skill
FOCUS: RECRUITING THE POSTERIOR CHAIN – “Heels Down”
Weightlifting
Power Clean (Every 2:00 for 10:00: 2x Touch & Go Power Cleans)
Build in weight every round
Metcon
“POWER CHORD” (AMRAP – Rounds and Reps)
[COMPETE/TRAIN]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)
Add 3 Power Cleans per round for 10:00
Score = The number of rounds + reps/cals in 10:00
[SWEAT]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (95/65)
15/12 Calorie Row
6 Power Cleans (95/65)
15/12 Calorie Row
9 Power Cleans (95/65)
15/12 Calorie Row
12 Power Cleans (95/65)
Add 3 Power Cleans per round for 10:00
After Party
Foam Roll
:45 sec each:
Lumbar Spine (left side)
Lumbar Spine (right side)
Quads (left side)
Quads (right side)
Lax Ball Smash
:30 sec Each:
Traps (left side)
Traps (right side)
Forearms (left side)
Forearms (right side)
Bottom of Foot (left side)
Bottom of Foot (right side)
BEYOND THE 60
3 Sets of 6-8 Reps:
Deficit Strict HSPU
3 Sets of 6-10 Reps:
Pausing Strict HSPU (dead stop on floor)
3 Sets of 6-12 Reps:
Deficit Kipping HSPU
Athlete chooses difficulty of each station, with the intention being to find ourselves in that repetition range
Modifications
ROW
12/9 Calorie Bike
200 Meter Run
12 x 10 Meter Shuttle Runs
POWER CLEANS
Decrease Load
Decrease Reps (start at 2 reps and add 2 reps every round; start at 1 and add 1 rep every round)
Hang Power Cleans
Single/Double Dumbbell Power Cleans
Hang Dumbbell Power Cleans