CrossFit Ballwin – CrossFit

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Daily Mindset

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Warm-up

Activate/Get Hot/Practice (2:00)

:30 of Each:

Active Spiderman

Squat to Stand

Inch-Worm to Up-Dog

PVC Pass Through

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

FOCUS: EFFECTIVE GRIP – “Make it a routine. Know where the optimal hand position is for YOU!”

Weightlifting

Metcon (4 Rounds for weight)

OVERHEAD SQUAT w/ :5 PAUSE IN THE BOTTOM

Every :90 for 4 sets

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

Metcon

“OVER THE EDGE” (Time)

[COMPETE]

8 Rounds For Time:

15 Overhead Squats (95/65)

12 Chest to Bar Pull-ups

9 Burpee Box Jumps (24″/20′)

[TRAIN]

8 Rounds For Time:

15 Overhead Squats (95/65)

9 Strict Pull-Ups

9 Burpee Box Jumps (24″/20′)

[SWEAT]

8 Rounds For Time:

15 Overhead Squats (65/45)

12 Kipping Pull-ups

9 Burpee Box Jumps (24″/20′)

After Party

Stretch

1:00 Wrist Stretch

1:00 Down-Dog Stretch

1:00 Frog Stretch

Midline (not mandatory)

30 Barbell Roll-Outs

BEYOND THE 60

3 Giant Sets:

:10-:20 Second Single Arm Row Static Hold

14 Single Legged Romanian Kettlebell Deadlifts (7 Each)

:20-:40 Second Supinated Grip Dead Hang

14 Single Arm Arnold Presses (7 Each)

Modifications

OVERHEAD SQUATS

Decrease Load

Decrease Reps

Define Range of Motion (Squat to a Target)

Front Squats

CHEST TO BAR PULL-UP

Decrease Reps

Kipping Pull-ups

Strict Pull-ups

Banded Pull-ups

Jumping Pull-ups

BURPEE BOX JUMP

Decrease Box Height

Box Step-up