CrossFit Ballwin – CrossFit
Daily Mindset
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We don’t get what we want.
We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.
But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.
Warm-up
Mobility
1:30 Squat Hold
:30 Samson Stretch (each side)
:30 Shoulder to Floor Stretch
Activation
:30 Active Spiderman
:30 Inch-Worm to Push-Up
Get Hot
:30 Toe Touch to Jump
:30 Burpee to Squat
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Kettlebell Swings:
1. ‘Long Arm’ Swing vs. ‘Pull to Punch’ Swing
Front Squats:
1. Neutral Spine
Weightlifting
Front Squat (5 Sets of 7 Reps @ 80% 1RM)
2-3 Sets of Warm-Up
Metcon
“FRONT LOADED” (Time)
For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell
MODIFICATION 1
For Time:
21-18-15-12-9:
Front Squats (95/65)
Kettlebell Swings (35/26)
Lateral Burpees Over Barbell
MODIFICATION 2
For Time:
21-18-15-12-9:
Front Squats (65/45)
Kettlebell Swings (26/18)
18-15-12-9-6:
Lateral Burpee Step-Over Barbell
After Party
COOL-DOWN
:30 Banded Hamstring Stretch (each side)
:30 Banded Cross Body Stretch (each side)
:30 Banded Lat Stretch (each side)
:30 Banded Tricep Stretch (each side)
Clean up & log scores
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* On the 2:00 x 5 Sets:*
Rounds 1-2: 7 Bench Press
Rounds 3-4: 5 Bench Press
Round 5: Heavy 3 for the Day
Modifications
FRONT SQUATS
Decrease Load/Reps
Decrease Range of Motion (Squat to a Target)
Dumbbell/Kettlebell Goblet Squats
KETTLEBELL SWINGS
Decrease Load/Reps
Decrease range of motion (Russian swings to eye level)
Single DB Swings
BURPEES OVER THE BARBELL
Step over bar
Burpees in place
“No Push-up” Burpees