CrossFit Ballwin – CrossFit
Daily Mindset
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Warm-up
0:30 Bike
0:30 Knuckle Draggers
0:30 Bike
0:30 Squat to Stand
0:30 Bike
0:30 Pausing Glute Bridges
TECHNIQUE & BUILD
**NO TOUCH DEADLIFT**
**with an empty barbell**
0:30 Good Mornings
0:30 Slow Elbow Rotations
0:15 Back Squats
0:15 Stiff Legged Deadlifts
5 Hang Cleans, Pausing in Catch Position
3 No Touch Deadlifts

5 No Touch Deadlifts
Weightlifting
Metcon (Weight)
No Touch Deadlift
5 Sets of 3
*Score = Lowest weight used in a working set
Movement Specific Warm-Up
**HANG CLEANS**
**Workout weight on the bar**
9 Hang Cleans
**AIR SQUATS**
0:15 Squat Hold
10 Air Squats
**PRACTICE ROUND**
5 Hang Cleans
15 Air Squats
10 Calorie Bike
Metcon
“BRAKE PADS” (Calories)
[COMPETE/TRAIN]
5 Rounds x AMRAP 3:
9 Hang Power Cleans (135/95)
45 Air Squats
Max Calorie Bike
Rest 1 Minute Between Rounds
*Score = Total calories on the bike
[SWEAT] Use:
Hang Power Cleans (96/65)
After Party
**MOBILITY**
1:00 Pigeon Pose (each side)
3-4 Sets of 8-12 Reps:
A. 45° Reverse Dumbbell Fly
B. Side Plank (3-4 x 60-90s)
C. Staggered Hip Thrust
Modifications
**HANG CLEANS**
-Reduce Load
-Reduce Reps
-Russian Kettlebell Swings
-Dumbbell Hang Cleans
**AIR SQUATS**
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Step Back Lunges
**BIKE**
-Any Calorie Machine
-Burpees
-Box Jumps
-10 Meter Shuttle Runs