CrossFit Ballwin – CrossFit
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
40 Seconds Each
Slow Air Squats
Single Dumbbell Goblet Squats (Light Weight)
Lateral Hops Over Dumbbell
Single Dumbbell Deadlifts (40 Seconds Each)
Straight Leg Sit-ups
Couch Stretch: 1 Minute Each Side
Strength & Skill
Review “Strong Finish” for each movement.
“Shot Caller” (Time)
21 Wallballs (20/14)
18 Alternating Dumbbell Power Snatches (50/35)
15 Box Jumps (24″/20″)
12 Toes to Bar
1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups
21 Jumping Air Squats
21 Single Dumbbell Goblet Squats
21 Medicine Ball Squat Cleans
18 ALTERNATING DUMBBELL POWER SNATCHES
18 Odd Object Ground to Overhead
18 Kettlebell Swings
15 BOX JUMPS
30 Jumping Lunges
30 Single Dumbbell Reverse Lunges
12 TOES TO BAR
Feet as High as Possible
Knees to Elbow/Chest/Waist
12 Toes Raises