CrossFit Ballwin – CrossFit
Daily Mindset
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Warm Up
Activate/Get Hot
1 Round of the modified CrossFit Warm-Up:
Bike 10/7
10 Squat Therapy Reps
10 Pull-Ups
10 Push-Ups
10 Knuckle Draggers (each leg)
10 Straight Legged Sit-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
FOCUS: “THE FINISH” – Straight arms, shoulders back!”
Weightlifting
Metcon (5 Rounds for time)
SQUAT CLEAN COMPLEX
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean
Metcon
“RIDE LIKE THE WIND” (Time)
[COMPETE/TRAIN]
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Bike
[SWEAT]
10 Rounds For Time:
5 Squat Cleans (105/75)
10/7 Calorie Bike
After Party
Stretch
1:00 Wrist Stretch
1:00 Pike Stretch (each side)
1:00 Standing Quad Stretch (:30 each side)
BEYOND THE 60
3 Giant Sets:
10 Weighted Hip Extensions
15 Unweighted Hip Extensions
20 Banded Good Mornings
25 GHD Sit-Ups
30 Second Front Squat Hold (Bottom)
Rest as needed between sets.
Modifications
SQUAT CLEAN
Decrease Load
Power Clean
Medicine Ball Squat Clean
Single Dumbbell Clean
BIKE
Decrease Reps
14/10 Cal Row
10/7 Cal Ski Erg
100m Run
10 Ten Meter Shuttle Runs