CrossFit Ballwin – CrossFit
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