CrossFit Ballwin – CrossFit
Daily Mindset
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Warm-up
30 Seconds Each
Easy Row
Easy Single Unders
PVC Around the Worlds
Moderate Row
Quick Single Unders
PVC Pass Throughs
Faster Row
High Single Unders
PVC Cuban Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 2 Minutes Each Side
Barbell Thoracic Opener: 1 Minute
Strength & Skill
Review “Elbows Back” on all movements.
Metcon
“Closing Time” (Distance)
On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (115/85)
Max Meter Row With Time Remaining
-No Rest Between Rounds
-Score Is Total Meters
“Closing Time” — Beef’d Up (Distance)
On the 2:00 x 10 Rounds:
40 Double Unders
5 Power Snatches (135/95)
Max Meter Row With Time Remaining
-No Rest Between Rounds
-Score Is Total Meters
After Party
Body Armor
3 Giant Sets:
9 Glute Ham Raises
100 Meter Double Dumbbell Front Rack Carry
15 Barbell Glute Bridges
Rest 2 Minutes Between Sets
Modifications
DOUBLE UNDERS
Reduce Reps
Single Unders (45)
Practice Time Caps (30 Seconds)
Double Taps
Line Hops
Over-and-Back Dumbbell Hops
POWER SNATCHES
Dumbbell Snatch
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
ROW
Any Machine
Max Shuttle Runs [10 Meters]