CrossFit Ballwin – CrossFit
Daily Mindset
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.
Warm-up
30 Seconds Each
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups
Mountain Climbers
Jumping Jacks
Frog Hops
Low Box Jumps (Step Down)
Slow Burpees
Workout Height Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Burpee Box Jump Overs:
1. Gears
Power Clean & Jerk:
1. 3 Parts
Weightlifting
Barbell Cycling (On the 1:30 x 6 Sets:)
1 Set:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Metcon
“One at a Time” (Time)
For Time:
30 Burpee Box Jump Overs (24″/20″)
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24″/20″)
After Party
Not For Time:
100 Double Unders, 25′ Handstand Walk
50 GHD Sit-ups, 25′ Handstand Walk
80 Double Unders, 25′ Handstand Walk
40 GHD Sit-ups, 25′ Handstand Walk
60 Double Unders, 25′ Handstand Walk
30 GHD Sit-ups, 25′ Handstand Walk
40 Double Unders25′ Handstand Walk
20 GHD Sit-ups, 25′ Handstand Walk
20 Double Unders, 25′ Handstand Walk
10 GHD Sit-ups, 25′ Handstand Walk
Modifications
BURPEE BOX JUMP OVERS
Burpee To Target
Bar Facing Burpees
Burpees Over A Rower
Burpees Over A Dumbbell
POWER CLEAN AND JERKS
Reduce Weight
Double Dumbbell
Alternating Single Dumbbell
Odd Object Ground To Overhead