CrossFit Ballwin – CrossFit

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Daily Mindset

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?

Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.

Happens all the time, and definitely to all of us. What’s interesting, is that it’s never about effort, or the lack thereof. It’s about perspective.

What we actually don’t want to do, is “communicate” more. Part of it might actually need less.

What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?

The illusion that Shaw refers to in the quote is the entrapment of our perspective.

Detach and think… if roles were reversed, is this clear?

Warm-up

:30 Box Step ups to 20″

:30 Active Spiderman

:30 Glute Bridges

:30 Box Step ups to workout height

PVC “GRACE” (30 Clean and Jerks)

Mobility

:30 Pigeon Pose on Box (Each Side)

Child’s Pose on Box: 1:00

Strength & Skill

Burpee Box Jump Overs

1. Step up. Jump. Land proud. Turn on top. Step Off…..Repeat

Power Clean & Jerk:

1. Grip – Style & Width

Weightlifting

Clean and Jerk (Build heavy across 8 sets of reps 6-6-4-4-2-2-1-1)

Metcon

“SHIN GUARD” (Time)

For Time:

9-15-21:

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (135/95)

Modification 1

For Time:

9-15-21

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (115/80)

Modification 2

For Time:

9-15-21

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (95/65)

After Party

GROUP STRETCH

Forearm Stretch: 30 Seconds

Active Twisted Cross: 1 Minute

Pigeon Post + Wrist Stretch: 1 Minute Each Side

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 Banded Triceps Extension

Modifications

BURPEE BOX JUMP OVERS

Reduce Box Height

Burpee Step-Over/Box Step Ups

Burpees Facing an Object

Burpee Broad Jumps

POWER CLEAN & JERKS

Decrease Load/Reps

Hang Clean and Jerks

DB Clean & Jerks