CrossFit Ballwin – CrossFit

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Daily Mindset

“Perfection can be spelled with the word paralysis.” – Churchill

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.

Warm-up

2 Rounds:

:30 Jumping Jacks

:30 Sit-Up

:30 Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Metcon (3 Rounds for weight)

Hang Power Clean

[ALL TRACKS]

Reps 7-7-7-5-5-5-3-3-3

*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

Hang Power Clean (Input heaviest 3 for recording)

Metcon

“BELLY ACHE” (Time)

[COMPETE/TRAIN]

30-20-10: 


Hang Power Cleans (95/65)


AbMat Sit-ups 


Step Back Lunges (95/65)


AbMat Sit-ups

[SWEAT]

30-20-10:


Hang Power Cleans (65/45)


AbMat Sit-ups 


Step Back Lunges (65/45)


AbMat Sit-ups

After Party

MOBILITY

1:00 Updog

AFTER CLASS

3 Rounds for Quality

0:30 Superman Hold

5-10 Controlled Barbell Ab Roll-outs

15 Empty/Lightweight Barbell Bent Over Rows

Modifications

HANG POWER CLEANS

-Reduce weight

-Reduce reps

-Dumbbell Hang Power Cleans

-Jump Squats

ABMAT SIT-UPS

-Hollow/Plank Hold (1:30, 1:00, 0:30)

-Glute Bridges

STEP BACK LUNGES

-Reduce weight

-Reduce reps

-Dumbbell Step Back Lunges

-Box Step Ups