CrossFit Ballwin – CrossFit
Daily Mindset
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress as the achievement.
Warm-up
30 Seconds Each
Performed with Light Dumbbell:
Easy Bike
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Active Samson
Moderate Bike
Single Dumbbell Strict Press (30 Seconds Each Side)
Active Spidermans
Faster Bike
Single Dumbbell Goblet Squats
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Pigeon Pose: 1 Minute Each Side
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
Strength & Skill
Power Snatch:
1. Set-up Position
Front Squat:
1. Goblet Squat
Metcon
“Hot-N-Ready” (6 Rounds for reps)
6 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches (50/35)
1 Minute Max Front Squats (115/85)
1 Minute Max Calorie Bike
1 Minute Rest
“Hot-N-Ready” — Beef’d Up (6 Rounds for reps)
“Hot-N-Ready” — Beef’d Up
6 Rounds For Reps:
1 Minute Max Hang Power Snatches (75/55)
1 Minute Max Thrusters (75/55)
1 Minute Max Calorie Bike
1 Minute Rest
After Party
Body Armor
3 Giant Sets:
8 Single Legged Romanian Dumbbell Deadlifts (Left)
8 Single Legged Romanian Dumbbell Deadlifts (Right)
8 Double Legged Romanian Dumbbell Deadlifts
Rest 2 Minutes Between Sets
Use 2 Dumbbells For Each Round
Modifications
FRONT SQUATS
Double Dumbbell Front Squats
BIKE
Max Calorie Other Machine
Max 10-Meter Shuttle Runs