CrossFit Ballwin – CrossFit
Daily Mindset
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Warm-up
POSTERIOR CHAIN ACTIVATION
0:30 Glute Bridges
0:30 Plank Hold
0:30 Single Leg Glute Bridges (L)
0:30 30 Single Leg Glute Bridges (R)
0:30 Side Plank (L)
0:30 Side Plank (R)
0:30 Glute Bridge Hold
MOBILITY
0:30 Pigeon Pose (L)
0:30 Pigeon Pose (R)
0:30 Pike Stretch
0:30 Child’s Pose (both hands L)
0:30 Child’s Pose (both hands R)
Weightlifting
Alternate Every 90 seconds for 10 Rds
– Building to a heavy, but doable weight
10 Reps of Romanian Deadlifts
– Times 0:00, 3:00, 6:00, 9:00, 12:00
3 Reps of Push Jerks
– Times 1:30, 4:30, 7:30, 10:30, 13:30
Romanian Deadlift (Building up to a heavy/moderate )
-Focus on keeping the back straight & tension on the hamstring
-If the posterior engagement shuts off, assess why (rounded back, bent knees, etc.)
Push Jerk (Building to a heavy, but doable weight)
Metcon
“SK8ER” (2 Rounds for reps)
[COMPETE/TRAIN]
AMRAP 8:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Push Jerks (135/95)
Rest 4 Minutes
AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115/85)
[SWEAT]
AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115/85)
Rest 4 Minutes
AMRAP 8:
15 Deadlifts (95/65)
12 Box Jump Overs (24″/20″)
9 Push Jerks (95/65)
After Party
MOBILITY
1:00 Pigeon Pose on Box (L)
1:00 Pigeon Pose on Box (R)
1:00 Child’s Pose on Box
AFTER CLASS
EMOM 9
Min 1-3:
10 Light Romanian Deadlift
Min 4-6:
10 Feet Elevated Ring Rows
Min 7-9:
20 Banded Pull-Aparts
Modifications
15 DEADLIFT
Reduce Weights
Reduce Reps
Double Dumbbell
Single Dumbbell
12 BOX JUMP OVERS
Reduce Height
Box Step-Overs
Squat Jumps Over Barbell/Dumbbells
0:45 on Any Machine
9 PUSH JERK
Reduce Weights
Reduce Reps
Double Dumbbell
Single Dumbbell