CrossFit Ballwin – CrossFit
Daily Mindset
“The grass isn’t greener on the other side. The grass is greener where you water it.”
What if someone told you that everything you need to succeed in your goals is right in front of you?
It might be hard for us to believe them. But why?
Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.
But what if someone tells you the same thing, and, you don’t have the opportunity to compare? That its a new endeavor the world has never seen?
The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Warm-up
50 Jumping Jacks
10 Ankle Rocks (each side)
5 Active Samson + Air Squat (each side)
30 Mini Tuck Jumps (we’re still getting warm, knees lower)
10 Single Arm Dumbbells (both hands on head of DB’s)
10 Kang Squats (good morning to squat to stand)
Strength & Skill
Lateral Burpee Over the Dumbbell:
1. Lift the Hip with the Shoulders
Dumbbell Box Step-Over:
1. Chest Away From Thigh
Single-Arm DB Clean & Jerk:
1. Fast Elbows-Fast Hips
Weightlifting
Shoulder Press (2-3 Warm-Up Sets, 5 Working Sets at 5-6 Reps)
Metcon
“Single Tasking…Kinda” (AMRAP – Rounds and Reps)
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)
Performance
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (35/25#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (35/25#)
Fitness
AMRAP 12:
8 Lateral Burpee Step-Over Dumbbell
10 Dumbbell Box Step-Overs (20/10#) (20/12″)
12 Single-Arm Dumbbell Clean & Jerk (20/10#)
After Party
GROUP STRETCH
:30 Calf Stretch on Post/Box (each side)
1:00 Happy Baby
:30 Figure 4 Stretch (each side)
1:00 Foam Roll – Lower Back
10:00 for Gymnastics Pressing Stamina (Body Pump)
3-5 Rounds Not For Time:
5 Strict Handstand Push-ups (or Strict Dumbbell Press)
5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)
5 Push-ups (or Push-Ups w/ knees on the floor)
(*Ring Dips can also be performed as a Bench or Box Dip)
Modifications
LATERAL BURPEE OVER BAR (<:30)
Decrease reps // Step-Over // No Push-Up Burpee
DUMBBELL BOX STEP-UP
Decrease the load // height // DB Lunge Step // Box Squat
SINGLE-ARM C&J
Decrease load // Decrease the difficulty // Hang Power Clean to Push Press // Single Arm // Seated Curl & Press