CrossFit Ballwin – CrossFit

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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