CrossFit Ballwin – CrossFit
Daily Mindset
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Warm-up
Bike & Bodyweight
1 Minute Easy Bike
30 Seconds Glute Bridges
30 Seconds Hollow Hold
45 Seconds Moderate Bike
30 Seconds Single Leg Glute Bridge (Right)
30 Seconds Single Leg Glute Bridge (Left)
30 Seconds Faster Bike
30 Seconds Arch Hold
30 Seconds Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Strength & Skill
Review “Push Down” for each movement.
Metcon
“Layover” (Time)
5 Rounds For Time:
15/10 Calorie Bike
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
“Layover”– Beefed Up (Time)
5 Rounds:
15/10 Calorie Bike
10 Strict Pull-ups
Directly Into…
50 Clean and Jerks (115/85)
After Party
Threshold Conditioning
On the Minute x 6 Rounds:
:20 Second Bike
:40 Seconds Rest
Rest 2 Minutes
On the Minute x 4 Rounds:
:30 Seconds Bike
:30 Seconds Rest
Rest 2 Minutes
On the Minute x 2 Rounds:
:40 Seconds Bike
:20 Seconds Rest
Modifications
BIKE
20/15 Calorie Row
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Weighted Run
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups
Banded Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows
Dumbbell Rows From Plank Position
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows
POWER CLEAN & PUSH JERK
Double Dumbbell Power Cleans
Double Dumbbell Push Jerks