CrossFit Ballwin – CrossFit
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