CrossFit Ballwin – CrossFit

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Daily Mindset

“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Warm-up

30 Seconds Each

Box Step-ups (Lower Height)

Active Spidermans

Barbell Good Mornings

Box Jumps & Step Down (Low Height)

Push-up to Down Dog

Barbell Elbow Rotations

Box Step-ups (Workout Height)

Hollow Hold

Barbell Romanian Deadlifts

Box Jumps w/ Step Down (Workout Height)

Slow Air Squats

Barbell Strict Press & Reach

Mobility

Child’s Pose on Box: 1 Minute

Strength & Skill

Burpee Pull-Ups:

1. Jumping Options

Box Jump Overs, Clean & Jerks:

1. The Heels

Weightlifting

Clean and Jerk (Build to a Moderate to Heavy Clean & Jerk)

Metcon

“X-Factor” (Time)

For Time:

12 Box Jump Overs (24″/20″)

9 Burpee Pull-ups

“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)

Round 2: 12 Clean and Jerks (155/105)

Round 3: 9 Clean and Jerks (185/135)

Round 4: 6 Clean and Jerks (205/145)

Round 5: 3 Clean and Jerks (225/155)

“X-Factor” — Beef’d Up (Time)

For Time:

12 Box Jump Overs (24″/20″)

9 Bar Muscle-ups

“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)

Round 2: 12 Clean and Jerks (155/105)

Round 3: 9 Clean and Jerks (185/135)

Round 4: 6 Clean and Jerks (205/145)

Round 5: 3 Clean and Jerks (225/155)

After Party

Body Armor

3 Sets of 8: Sumo Deadlifts

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Weighted Glute Bridges

Complete One Of The Following After Each Set (9 Sets Total):

A) 25-50′ Handstand Walk

B) 1 Minute of Handstand Walk Practice

Modifications

CLEAN AND JERKS

Double Dumbbell Clean and Jerks

Single Dumbbell Clean and Jerk

Odd Object Clean and Jerks

Kettlebell Swings

Slamballs

BURPEE PULL-UPS

2x Burpees

Renegade Rows on Dumbbells (1 Rep = 1 Push-up + 1 Row Each Side)

BOX JUMP OVERS

36 Lateral Hops Over Barbell or Dumbbell

12 Box Step-ups

36 Double Unders

50 Single Unders

24 Jumping Lunges

24 Reverse Lunges