CrossFit Ballwin – CrossFit
Daily Mindset
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Warm Up
1:00 Legs only Bike
30 Seconds of Slow and controlled Air Squats
20 Second Dead Hang on a Pull up Bar
20 Seconds of Front Plank to Push-up Plank
1:00 Bike
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Pigeon Pose 1 Minute Each Side
Strength & Skill
Focus: Core to Extremity Movement
Que: “Hips Don’t Lie”
Weightlifting
3 Sets of 5 Reps: Clean & Jerk
Set 1. 1st AMRAP loading
Set 2. 2nd AMRAP loading
Set 3. 3rd AMRAP loading
Metcon
“PLAY IT AGAIN” (Calories)
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Bike
——————————————————-
MODIFICATION #1
AMRAP 5:
3 Rounds:
15 Ring Rows
9 Power Clean and Jerks (75/55)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Chest-to-Bar Pull-ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calorie Bike
——————————————————-
MODIFICATION #2
AMRAP 5:
3 Rounds:
15 Ring Rows
9 Power Clean and Jerks (65/45)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Jumping Pull-Ups
9 Power Clean and Jerks (65/45)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Banded Strict Pull-Ups
9 Power Clean and Jerks (65/45)
Time Remaining: Max Calorie Bike
-This workout is scored as the sum total of all Bike calories across the three AMRAP’s.
After Party
1:00 Pigeon Stretch (:30 each side)
1:00 Spiderman (:30 each side)
1:00 Chest to Floor Stretch (:30 each side)
BEYOND THE 60
On the 1:30 x 6 Sets
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
Modifications
PULL-UPS/CHEST TO BAR PULL-UPS
Decrease Reps
Kipping Pull-ups
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
BAR MUSCLE-UP
Decrease Reps
Burpee Pull-up
9 Pull-ups + 9 Ring Dips
CLEAN & JERK
Decrease Load/Reps
From the Hang
Single Dumbbell Hang Clean and Jerks
BIKE
Calories on Any Machine
10m Shuttle Runs
Burpees
