CrossFit Ballwin – CrossFit
Daily Mindset
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Warm-up
Rotating Stations every 0:30, until each partner has done each one:
Row – Active Samson – Knuckle draggers
Row – Squat to Stand – Push-Up to Down Dog
TECHNIQUE & BUILD
POWER CLEAN
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Stiff Legged Deadlifts
0:15 Front Squats
COACH LED:
3 High Hang Cleans, from the pockets
3 Hang Cleans, Above the knee
3 Full Power Cleans, pause in catch position
Movement Specific Warm-Up
PUSH-UPS
0:20 Front Plank
5 Knee Push Ups
3 Push-Ups
AIR SQUATS
0:30 Squat Hold
5 Air Squats
PRACTICE ROUND
Partner 1: Row
Partner 2: 1 Round of the chief
Partner 2: Rest
-Rotate through until each partner has rowed/completed a round of the chief
Metcon
“CLAUSTROPHOBIA” (Calories)
[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row
One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score = Total Calories
[COMPETE/TRAIN] Use:
Power Cleans (135/95)
[SWEAT] Use:
Power Cleans (95/65)
After Party
MOBILITY
1:00 Couch Stretch (each side)
[Midline]
5 Sets x AMRAP 2:
1 Minute Front Rack Hold (135/95)
1 Minute Max Toes to Bar
Rest 1 Minute
Modifications
ROW
-Any machine Cals
-Burpees
-Box Jumps
POWER CLEANS
-Reduce Load
-Reduce Reps
-Hang Power Cleans
-Russian Kettlebell Swings
PUSH-UPS
-Reduce Reps
-Elevated Hand Push-Ups
-Knee Push-Ups
AIR SQUATS
-Reduce Reps
-Squat to a target