CrossFit Ballwin – CrossFit

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Daily Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.

Adversity is the way the way to greatness.

This is the championship mindset.

Warm-up

Activate/Get Hot

:45 of each movement:

Squat Hold

Active Samson

Row

Alternate Toe Touch

Kang Squat

Strength & Skill

FOCUS: SOUND HIP FUNCTION – “Hips Back (sit back, stay back, push back, send back)”

Weightlifting

Shoulder Press (14 Minute E2MOM (7 sets); with a running clock:)

0:00 – 10 Reps

2:00 – 10 Reps

4:00 – 8 Reps

6:00 – 8 Reps

8:00 – 6 Reps

10:00 – 6 Reps

12:00 – 4 Reps

14:00 – 4 Reps

Metcon

“BEACH BALL” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN] AMRAP 20:

40 Wallballs (20/14)

30/24 Calorie Row

20 Toes to Bar

10 Alternating Dumbbell Power Snatches (70/50)

[SWEAT] AMRAP 20:

40 Wallballs (14/10)

30/24 Calorie Row

20 Toes to Bar

10 Alternating Dumbbell Power Snatches (50/35)

After Party

Stretch

1:00 Banded Hamstring Stretch (each side)

1:00 Banded Lat Stretch (each side)

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Giant Sets:

50′ Dumbbell Bear Crawl

35 GHD Sit-Ups

50′ Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets.

Athlete’s choice on weight. Free to build over the three rounds.

Modifications

WALL BALLS

Decrease Load

Decrease Reps

Squat Jumps

Medicine Ball Squats

Single Dumbbell Thrusters

Push Presses

ROW

Decrease Reps

24/18 Calorie Bike

24/18 Calorie Ski

400 Meter Run

24 Ten Meter Shuttle Runs

TOES TO BAR

Decrease Reps

Toes as high as possible

Knees to Elbows/Chest

Hanging Knee Raises

Kip Swings

Weighted Abmat Sit-ups

DUMBBELL POWER SNATCH

Decrease Load/Reps

From the Hang

Full/Russian Kettlebell Swings