CrossFit Ballwin – CrossFit

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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Warm-up

30 Seconds Each

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Mountain Climbers

PVC Overhead Squats

Faster Row

Frog Hops

PVC Sotts Press

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

Mobility

Couch Stretch: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Strength & Skill

Overhead Squats:

1. Sequence

– Getting the Barbell Overhead: Snatch or Clean & Behind the Neck Jerk

– Stabilize the Bar Overhead: Hands Up & Elbows Locked

– Squat Sequence: Slight Hinge Back

– Keeping the Bar Balanced: Over the Mid-Foot

– Standing Up Effectively: Hips & Shoulders Together

Metcon

“Freedom Sauce” (5 Rounds for reps)

AMRAP 3:

24 Overhead Squats (75/55)

24 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/85)

18 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Burpees Over Erg

Max Calorie Row

After Party

Gymnastics Conditioning

12-9-6:

Strict Pull-ups

Strict Handstand Push-ups

9-6-3

Strict Chest to Bar Pull-ups

Strict Handstand Push-ups

6-4-2:

Strict Ring Muscle-ups

Strict Handstand Push-ups

Modifications

OVERHEAD SQUATS

Front Squats

Single Arm Dumbbell Overhead Squats

Single Dumbbell Goblet Squats

Wallballs

Medicine Ball Squat Cleans

Jumping Squats

Odd Object Overhead Squats

LATERAL BURPEES OVER ERG

Regular Burpees

ROW

Any Machine

Max Shuttle Runs