CrossFit Ballwin – CrossFit

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Daily Mindset

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Warm-up

Activate/Get Hot/Practice

Run 200m

:30 Lunges In-Place

:30 Alternating Toe Touches

:30 Inch Worm to Push-Up

:30 Kang Squat

Row 500/450m *(focus – game pace time and capacity test)

Strength & Skill

FOCUS: THE ACTION OF THE KNEE – “Squeeze the knees”

Metcon

“SNACK BAR” (Time)

[COMPETE]

3 Rounds For Time:

400 Meter Run

10 Power Cleans (155/105)

500/450 Meter Row

10 Push Jerks (155/105)

[TRAIN]

3 Rounds For Time:

400 Meter Run

10 Power Cleans (155/105)

500/450 Meter Row

10 Push Jerks (155/105)

[SWEAT]

3 Rounds For Time:

400 Meter Run

10 Power Cleans (105/75)

500/450 Meter Row

10 Push Jerks (105/75)

After Party

Stretch

1:00 Shoulder to Floor Stretch (each side)

1:00 Straddle Stretch

BEYOND THE 60

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlift (5 Seconds Down)

Modifications

RUN

Decrease Distance

500/400m Row

400/350m Ski Erg

25/18 Calorie Bike

POWER CLEANS

Decrease Load/Reps

From the Hang

Single/Double Dumbbell Power Clean

ROW

Decrease Distance

400m Run

400/350m Ski Erg

25/18 Calorie Bike

PUSH JERKS

Decrease Load/Reps

Single/Double Dumbbell Push Jerks