CrossFit Ballwin – CrossFit
Daily Mindset
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Warm Up
Get Hot / Mobility
Run 100m
:30 Squat Hold
Run 100m
:30 Toe Touch and Jump
Run 100m
:30 Active Samson Stretch
Run 100m (build up speed across the 200)
:30 Push-Ups to Down-Dog
Strength & Skill
Focus: The Hips & Knees Glue the Heels.
Wall Balls – Focus on the knees during the squat
Dumbbell Snatch – Focus on hips and knees when load is on the floor
Metcon
“GO FETCH” (Time)
For Time:
50 Wall Balls (20/14)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Balls (20/14)
MODIFICATION #1
For Time:
50 Wallballs (14/10)
800 Meter Run
50 Alternating Dumbbell Power Snatches (35/25)
800 Meter Run
50 Alternating Dumbbell Power Snatches (35/25)
800 Meter Run
50 Wallballs (14/10)
MODIFICATION #2
For Time:
30 Wallballs (10/6)
400 Meter Run
30 Alternating Dumbbell Power Snatches (25/15)
400 Meter Run
30 Alternating Dumbbell Power Snatches (25/15)
400 Meter Run
50 Wallballs (10/6)
After Party
2:00 Recovery
200m Group Walk, Stretch, and Chat
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Sandbag Work: 4 Sets for Quality
100’ Forward Carry
10 Squats
100’ Reverse Carry
10 Squats
10 Cleans
Modifications
WALL BALLS
Decrease Load
Decrease Reps
Squat Jumps
Goblet Squats
Single Dumbbell Thrusters
Push Presses
RUN
Decrease Distance
1000/800m Row
50/35 Calorie Bike
DUMBBELL SNATCH
Decrease Load/Reps
From the Hang
Odd Object Ground to Overhead
Kettlebell Swings
Slam Balls