CrossFit Ballwin – CrossFit
Daily Mindset
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.
Warm-up
30 Seconds Each
Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box: 1 Minute
Front Rack Stretch: 1 Minute
Kneeling Hamstring Stretch: 30 Seconds Each Side
Strength & Skill
Non-Barbell Movements:
1. The Feet
Barbell Movements:
1. Shin Angle
Weightlifting
On a Running Clock:
[0:00]: 10 Push Jerk
[2:00]: 8 Push Jerk
[4:00]: 6 Push Jerk
[6:00]: 4 Push Jerk
[8:00]: 2 Push Jerk
[10:00]: 2 Push Jerk (increased)
Push Jerk (Follow rep scheme according to clock)
Practice Round
1 Round
With Lighter Weight:
4 Box Jump Overs
4 Deadlifts
3 Bar-Facing Burpees
3 Hang Power Cleans
2 Strict Pull-ups
2 Push Jerks
1 Round
With Workout Weight:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Metcon
“DelighT” (AMRAP – Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
“DelighT” — Beef’d Up (AMRAP – Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (30″/24″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Bar Muscle-ups
6 Push Jerks (155/105)
After Party
Gymnastics Conditioning
10 Rounds For Time:
3 Ring Muscle-ups
6 Strict Handstand Push-ups
12 Minute Time Cap
Modifications
DEADLIFTS
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Odd Object Deadlifts
Kettlebell Deadlifts
HANG POWER CLEANS
Double Dumbbell Hang Power Cleans
Single Dumbbell Hang Power Cleans
Odd Object Power Cleans
Russian Kettlebell Swings
PUSH JERKS
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Odd Object Shoulder to Overhead
Full Kettlebell Swings
BOX JUMP OVERS
Lateral Hops Over Barbell (2x Reps)
Line Hops (2x Reps)
Box Step-ups
Double Unders (3x Reps)
Single Unders (5x Reps)
Jumping Lunges (2x Reps)
Reverse Lunges (2x Reps)
BAR-FACING BURPEES
Dumbbell Facing Burpees
Regular Burpees
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)