CrossFit Ballwin – CrossFit
Daily Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Warm Up
Get Hot:
50 Jumping Jacks
20 Alternating Single Leg Touches
40 Jumping Jacks
20 Arch Ups
30 Jumping Jacks
20 Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility:
:45 Samson Stretch (each side)
Strength & Skill
Main Focus: Bar Path/Elbows
Power Cleans – Minimal Daylight to Daylight
Thrusters – Fast Forward
Metcon
“DIRTY LAUNDRY” (Time)
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
MODIFICATION #1
For Time:
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
MODIFICATION #2
For Time:
3 Rounds:
15 Power Cleans (64/45)
12 Thrusters (65/45)
9 Bar-Facing Step-Over Burpees
Directly Into…
3 Rounds:
15 Power Cleans (65/45)
12 Thrusters (65/45)
9 Bar-Facing Step-Over Burpees
After Party
1:00 Pigeon + Wrist Stretch (each side)
1:00 Foam Roll – Lower Back
:30 Figure-4 (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag
Modifications
POWER CLEANS
Decrease Load/Reps
From the Hang
Single Dumbbell Clean
Wall Balls
THRUSTER
Decrease Load/Reps
Single Dumbbell
Front Squat/Push Press
BAR-FACING BURPEES
Decrease Reps
Step Up/Over
“No-push-up” Burpees