CrossFit Ballwin – CrossFit
Daily Mindset
“If you can’t fly, then run. If you can’t 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
Easy Row
PVC Pass Throughs
Active Samson
Moderate Row
PVC Lat Stretch
Slow Air Squats
Faster Row
PVC Overhead Squats
Inchworm to Push-up
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Table Top Stretch: 1 Minute
Strength & Skill
Row:
1. Elbows Locked
Chest to Bar Pull-Up:
1. Elbows Back
2. Move Prep
Overhead Squat:
1. Elbows Down
2. Move Prep
Weightlifting
Overhead Squat (Build up to a heavy, but doable 5 Reps)
Take this movement at your own speed, proper mechanics over weight
Metcon
“Jackie Legs” (Time)
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)
After Party
Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold
*Rest as Needed Between Sets