CrossFit Ballwin – CrossFit
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