CrossFit Ballwin – CrossFit
Daily Mindset
“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Warm-up
For Quality
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back
1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats
Mobility
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds
Strength & Skill
Full Complex:
– High Hang Squat Clean (Pockets)
– Hang Squat Clean (Above the Knee)
– Squat Clean (Floor)
– Push Press (No Re-Bend of Knees)
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean
– Push Jerk
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean
– Split Jerk
Split Jerk:
1. Progression
2. Biggest Faults
Metcon
“Big Clean Complex” (Weight)
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
*Your final score is the heaviest complex successfully completed unbroken
Complex:
– High Hang Squat Clean (Pockets)
– Hang Squat Clean (Above the Knee)
– Squat Clean (Floor)
– Push Press (No Re-Bend of Knees)
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean
– Push Jerk
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean
– Split Jerk
We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
After Party
Gymnastic Stamina
Not For Time:
1:30 Light Bike, 25% Max Ring Muscle-ups
1:30 Light Bike, 35% Max Ring Muscle-ups
1:30 Light Bike, 45% Max Ring Muscle-ups
2:00 Light Bike, 25% Max Ring Muscle-ups
2:00 Light Bike, 35% Max Ring Muscle-ups
2:00 Light Bike, 45% Max Ring Muscle-ups
Modifications
3-POSITION SQUAT CLEAN
3-Position Double Dumbbell Squat Clean
3-Position Barbell or Dumbbell Power Clean
PUSH PRESS
Double Dumbbell Push Press
Single Dumbbell Push Press
PUSH JERK
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk
SPLIT JERK
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk