CrossFit Ballwin – CrossFit
Daily Mindset
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Warm-up
30 Seconds Each
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Down Dog
Active Twisted Cross
Lateral Squats
Warrior Squats
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Strength & Skill
All Barbell Movements:
1. Bar High
Metcon
Time Schedule:
“Wise Men” – 0:00 to 20:00
Barbell Complex – 20:00 to 27:00
Wise Men (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Weightlifting
Barbell Complex 6
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
After Party
Midline Recovery
5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike
*Pause 1 Second at the Top of Each Hip Extension”
Modifications
BARBELL MOVEMENTS
All Movements With Double Dumbbells
All Movements With Single Dumbbell