CrossFit Ballwin – CrossFit

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Announcements

**Don’t forget Team Equipment Swap today at 11am to 1pm**

Class Times:

Today’s (Saturday) times are: 8am & 10am

ZOOM LINKS

Here is the link: https://zoom.us/j/437014625?pwd=U3FrQ3VyQUdJRnNHa3ZLNXRibWNTdz09

Daily Mindset

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Optional Finisher

3 Sets

:30 Hollow Hold

Immediately into …

MAX Plank Hold

-Rest as needed b/t Sets-

Warm-up

1 Round:

200 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Deadlifts

10 Reverse Lunges (5 Each Side)

Practice Round:

Go through half a round of the workout at a moderate tempo in order to check movements & flow.

Mobility

Pigeon Stretch – 1 Minute each side

Childs Pose – 1 Minute

Stimulus

— We have a spicy option for a Partner Workout today, so sign on to a Zoom Class or grab someone from your quarantine zone & get after it!

— While one partner goes on a 200m run, the other partner will be doing 6 shoulder to overhead (S2OH) & 6 burpees.

— If P1 comes back from the Run & P2 is still working on their S2OH & burpees, they will switch out where P2 is at

— The partner not running should move at a steady (not sprint) rate where they can consistently go unbroken every round.

— Teams should be looking to get 8+ rounds, total.

Movement Stimulus

— Athletes can Strict Press, Push Press, or Push Jerk.

— Make sure the weight allows you to go unbroken through all 10 Shoulder to Overhead AND IMMEDIATELY into the burpees – unbroken!

— Legs Legs Legs for the Shoulder to Overhead! The more aggressive we are by thinking of pushing the ground away from us with the legs, the easier that backpack will travel up and overhead.

— We want the weight directly over the center of the body, but not if it compromises the spinal position.

— A cue that may help you correct an overextended back is, “pull your ribs down to pockets.”

— If you are still struggling to maintain a nice, stacked, overhead position, go with a lighter weight for the shoulder to overhead movements or perform push-ups.

Strict Press:

— Lower intensity, great for beginners; requires lightest weight

— Press the weight STRAIGHT up to the overhead position; squeeze the glutes and legs

Push Press:

— Higher intensity, fastest cycle time- can go a little heavier here

— Dip 2-4″ down then aggressively punch the load overhead

Push Jerks:

— Higher intensity, slightly slower cycle time than Push Press; can go heaviest with the weight option

— Dip 2-4″ down, jump + punch, land 2-4″ down

Corona WOD (at Home)

“Grit” – With Partner (AMRAP – Rounds and Reps)

AMRAP 20, in Teams of 2:

P1: 200m Odd Object Run

P2: AMRAP of 10 Shoulder to Overhead + 10 Burpees

*Partner 1 is the pacesetter; once they get back from the 200m Run, they switch out with and pick up where Partner 2 left off.

“Grit” – Without Partner (AMRAP – Rounds and Reps)

AMRAP 20:

10 Shoulder to Overhead

10 Burpees

200m Odd Object Run

*Weight for run could be lighter than what is being used for the S2OH