CrossFit Ballwin – CrossFit
Daily Mindset
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “”hours put in””. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Warm-up
30 Seconds Each
Easy Row
Active Spidermans
Box Step-ups
Moderate Row
Active Samson
Lateral Box Step-Overs
Faster Row
Air Squats
Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
-Face Fingertips Away on Second Minute
Strength & Skill
Burpee Box Jump Overs:
1. Footwork
Row & Power Clean:
1. Time of the Pull
Metcon
Doce (3 Rounds for reps)
AMRAP 6:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 6:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 6:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
After Party
Body Armor
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
*Rest 2 Minutes Between Sets
Modifications
CALORIE ROW
21/15 Calorie Bike or Ski Erg
400 Meter Run
POWER CLEANS
Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
Barbell or Dumbbell Facing Burpees