CrossFit Ballwin – CrossFit

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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