CrossFit Ballwin – CrossFit
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