CrossFit Ballwin – CrossFit
Daily Mindset
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Warm-up
1 Round
1 Minute Row
1 Minute Active Samson + Air Squat
45 Seconds Row
45 Seconds Slow Air Squats (Arms Overhead)
30 Seconds Row
30 Seconds PVC Overhead Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Wall Squats: 1 Minute
PVC Sotts Press: 1 Minute
Strength & Skill
Row:
1. Handle Speed
Squat Snatches:
1. Bar Speed
Weightlifting
Squat Snatch Complex 2 (Build to a heavy complex)
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat
Metcon
“Middle Management” (Time)
For Time:
40/30 Calorie Row
20 Squat Snatches (115/85)
40/30 Calorie Row
After Party
Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Bottom of Overhead Squat Hold
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Max Strict Handstand Push-ups
Modifications
40/30 ROW
30/21 Calorie Bike
400 Meter Run
20 SQUAT SNATCHES
20 Power Snatches
40 Single Dumbbell Power or Squat Snatches
50 Odd Object Ground to Overhead