CrossFit Ballwin – CrossFit
Daily Mindset
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Warm-up
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC V-Ups
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Review the “Grip” for each movement.
Weightlifting
Pausing Overhead Squat (10 sec) (On the 2:00 x 5 Sets: 1 Pausing OH Squat )
Paused for 10 seconds at the bottom of the squat.
Practice Round
1 Round
With Workout Weight:
3 Overhead Squats
3 Toes to Bar
3 Thrusters
3 Chest to Bar Pull-ups
Metcon
“Grimace” (Time)
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups
“Grimace” —Beef’d Up (Time)
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
21-15-9:
Thrusters (95/65)
Chest to Bar Pull-ups
*Second round increased reps
After Party
Strength Stamina
5 Rounds Not For Time:
5 Deadlifts (75%)
5 Bench Press (75%)
Modifications
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups (12-9-6)
Banded Pull-ups
Ring Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows
THRUSTERS
Double Dumbbell Thrusters
Single Arm Dumbbell Thrusters
Dumbbell Goblet Thrusters
OVERHEAD SQUATS
Single Arm Dumbbell Overhead Squats
Single Dumbbell Goblet Squats
Front Squats