CrossFit Ballwin – CrossFit
Daily Mindset
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.
Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans into the air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all.
The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external “sources” may be offering in response. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.
It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
It’s not the competition that will beat us. It will only be ourselves.
Warm-up
ROW
Focus: Test – Log Calories
2:00 Rowing (moderate pace)
10 Squat Therapy Reps (holding a 10-lb. plate out in front)
DOUBLE-UNDERS
Focus: Practice & Scaling
“Coach says….” – Coach calls commands
Single-Unders
Right Leg Only
Left Leg Only
Skip (right to left)
Side-to-Side Jumps
Split Jump (feet switch forward and back)
Double-Under
Strength & Skill
Chest-To-Bar:
1. Kick-Hip-Pull-Push or Through
Overhead Squat:
1. Points of Performance
Weightlifting
Overhead Squat (5 Sets of 5 Reps)
1st Set (w :3 pause at the bottom – light load)
2nd Set (w/ a :1 pause at the bottom – workout load)
3rd Set (no pause w/ 5-10-lbs over work load)
4th & 5th Set (Small increments of jumps)
Metcon
“UNDERDOG” (Time)
For Time:
50 Double Unders, 20 Overhead Squats (135/95)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (135/95)
Modification 1
For Time:
50 Double Unders, 20 Overhead Squats (95/65)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (95/65)
Modification 2
For Time:
75 Single Unders, 20 Overhead Squats (45/35)
75 Single Unders, 35/25 Calorie Row
75 Single Unders, 50 Jumping Pull-ups
75 Single Unders, 35/25 Calorie Row
75 Single Unders, 20 Overhead Squats (45/35)
After Party
GROUP STRETCH
Couch Stretch: 2 Minutes Each Side
Barbell Thoracic Opener: 1 Minute
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
ACCESSORY
On the Minute x 10:
2 Box Squats
Modifications
ADDITIONAL MODIFICATIONS
DOUBLE UNDERS
1:00 DU Attempts
75 Single Unders
50 Line Hops
OVERHEAD SQUATS
Decrease Load/Reps
Decrease Range of Motion (injury/limitation)
Front Squat or Back (injury)
ROW
Decrease Reps
30/25 Calorie Bike Erg
25/18 Calorie Ski Erg
25/18 Calorie Bike
400m Run
CHEST TO BAR PULL UPS
Reduce Reps
50 Ring Rows
50 Chin Over Bar Pull-ups
25 Strict Pull-ups (band assisted or not)
50 Dumbbell Rows From Plank Position