CrossFit Ballwin – CrossFit
Daily Mindset
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Warm-up
40 Seconds Each
Active Samson
Shoulders Taps
Active Spiderman
30 Seconds Each
Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts
20 Seconds Each
Plate Hops
Jumping Lunges
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
Strength & Skill
Power Cleans:
1. Barbell Cycling
Weightlifting
Power Clean (Build to a Heavy Triple)
Metcon
Black & Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
After Party
Strict Handstand Push-up Conditioning
For Time:
110% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
70% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
110% of Max Strict Handstand Push-ups
Increasing 10% Over Last Week
Modifications
POWER CLEANS
15 Double Dumbbell Power Cleans
20 Single Dumbbell Power Cleans (10 Each)