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
2 Rounds
30 Seconds Single Unders
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Active Samson
30 Seconds Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Review “When to Jump” on each movement.
Weightlifting
Power Clean (On the 1:30 x 6 Sets: 3 Power Cleans)
Metcon
“Tidying Up” (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
After Party
Strict Handstand Push-up Conditioning:
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Bike
20 Strict Handstand Push-ups
30/21 Calorie Bike
10 Strict Handstand Push-ups
30/21 Calorie Bike
Modifications
15 POWER CLEANS
15 Double Dumbbell Power Cleans
20 Single Dumbbell Power Cleans
20 Odd Object Power Cleans
30 DOUBLE UNDERS
Reduce Reps
Single Unders
30 Seconds of Practice
30 Double Taps
45 Line Hops
15 WALLBALLS
30 Jumping Air Squats
15 Single Dumbbell Goblet Squats
15 Medicine Ball Squat Cleans