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
0:30 Active Spiderman
0:30 Squat to Stand
0:30 Knuckle Draggers
0:30 Push-Up to Down Dog
0:30 Frog Hops
TECHNIQUE & BUILD
DEADLIFT
with an empty barbell
0:15 Good Mornings
0:15 Back Squats
0:15 Elbow Rotations
0:15 Strict Presses
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Deadlifts, Pausing at the knee then standing
3 Cleans from each position, the pockets, above the knee and mid shin.
Weightlifting
Deadlift (Build to a Heavy Set of 20)
Movement Specific Warm-Up
HANG POWER CLEANS
workout weight on the bar [2:00]
BURPEES OVER THE BAR
5 Slow Burpees
4 Hops over the bar
4 Burpees over the bar
DOUBLE UNDERS
0:20 Single Unders
20 Double Unders
PRACTICE ROUND
6 Burpees over the bar
5 Hang Power Clean
20 Double Unders
Metcon
“The Rest Is History” (Time)
3 Rounds For Time [20 Minute Cap]:
30 Lateral Barbell Burpees
20 Hang Power Cleans
100 Double Unders
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout, including rest
[COMPETE/TRAIN] Use:
Hang Power Cleans (115/85)
[SWEAT] Use:
Hang Power Cleans (95/65)
After Party
MOBILITY
1:00 Laying front rack stretch
[Squat Clean + Jerk]
5 Sets:
3 Squat Cleans
1 Push Jerk
Modifications
BURPEES OVER THE BAR
-Reduce Reps
-Step-up from burpee/over bar
-Burpees in place
-Frog Hops
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Dumbbell Hang Power Cleans
-Kettlebell Swings to eye level
DOUBLE UNDERS
-Reduce Reps
-150 Single Unders
-Line/Plate Hops
-1:30 of effort in any machine