CrossFit Ballwin – CrossFit
Daily Mindset
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Warm-up
30 Seconds Each
Active Samson
Up Dog
Active Spidermans
Lateral Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Plate Counterbalance Squat Bottom Hold: 1 Minute
Strength & Skill
Lateral Burpee Over Barbell:
1. Feet Back
Clusters:
1. Clean High Pull
2. Tall Clean
3. Pausing Push Press
Weightlifting
Cluster (Build to a Heavy Single)
Metcon
“Granola Bar” (AMRAP – Rounds and Reps)
AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell
After Party
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2 Minutes Between Sets