CrossFit Ballwin – CrossFit
Daily Mindset
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Warm Up
Get Hot
High Knees
Butt Kickers
Jog
Skips High
Skips Long
Run (faster)
Soldier Kicks
Burpee Broad Jump
Run (faster)
Mobility
1:00 Samson Stretch (each side)
Activation
Clean Barbell Warm-Up – 5 Reps of Each
Deadlift
Hang Muscle Clean
Elbow Rotations
Front Squat
Strength & Skill
Main Focus: Finding a Strong Receiving Position.
Weightlifting
Clean Complex 3 (1 unbroken set, every other minute for 12 minutes)
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
“SQUEAKY CLEAN” (Time)
4 Rounds For Time:
400 Meter Run
7 Power Cleans (115/85)
7 Hang Squat Cleans (115/85)
7 Squat Cleans (115/85)
MODIFICATION #1
4 Rounds For Time:
400 Meter Run
7 Power Cleans (95/65)
7 Hang Squat Cleans (95/65)
7 Squat Cleans (95/65)
MODIFICATION #2
4 Rounds For Time:
400 Meter Run
7 Power Cleans (65/45)
7 Hang Squat Cleans (65/45)
7 Squat Cleans (65/45)
After Party
2:00 Recovery
1:00 Wrist Stretch (:30 each side)
1:00 Puppy Pose
1:00 Couch Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets. (Repeat from Last Week, Look to Increase in Loads
Modifications
RUN
500/400m Row
400 Meter Ski Erg
25/18 Cal Bike
30 Ten Meter Shuttle Runs
SQUAT CLEAN
Decrease Load
Decrease Reps
Single Dumbbell Squat Clean
Med Ball Clean
Power Clean + Front Squat
HANG SQUAT CLEAN
Decrease Load
Decrease Reps
Single Dumbbell Hang Squat Clean
Hang Power Clean + Front Squat
Med Ball Hang Squat Clean
POWER CLEAN
Decrease Load
Decrease Reps
Single Dumbbell Power Clean
Med Ball Power Clean