CrossFit Ballwin – CrossFit
Daily Mindset
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Warm Up
30 Seconds Each
Jumping Jacks
Knuckle Drags
Active Samson
Push-up to Down Dog
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Single Unders
Slow Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Review “Up & Down for each movement.
Weightlifting
Push Jerk (5-4-3-2-1 reps)
– Pull from rack
– Few warmup sets before
– 5 working sets, building up each set
Metcon
“Divide & Conquer” (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar
After Party
Gymnastics Conditioning
Every 2:00 x 4 Rounds:
5 Strict Chest to Bar Pull-ups
10/8 Calorie Bike
5 Bar Muscle-ups
Score is Slowest Round
Modifications
PUSH JERK
15 Double Dumbbell Push Jerks
20 Single Dumbbell Push Jerks (10 Each)
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toe Raises
30 AbMat Sit-ups
DOUBLE UNDERS
45 Single Unders
30 Seconds of Practice
Reduce Reps of Double Unders
30 Double Taps