CrossFit Ballwin – CrossFit

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Daily Mindset

“The most common lies a man tells are to himself.” -Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Warm-up

30 Seconds Each

Active Samson

Push-up to Down Dog

Banded Pass Throughs

Straight Leg Sit-ups

Shoulder Taps

Banded Pull Aparts

Hollow Hold

Arch Hold

Banded Pass Throughs (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Review “Elbows” for all movements.

Metcon

“Pipe Down” (Time)

21-15-9:

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (115/85)

Toes to Bar

After Party

Aerobic Capacity

On the 5:00 x 5 Rounds:

21/15 Calorie Bike

15 GHD Sit-ups

21/15 Calorie Row

Modifications

POWER CLEANS

30-20-10 Single Dumbbell Power Cleans

Equal Reps Double Dumbbell Power Cleans

HAND RELEASE PUSH-UPS

Reduce Reps

Regular Push-up with Hands on Box/Bench

Knee Hand Release Push-ups

PUSH PRESS

30-20-10 Single Dumbbell Push Press

Equal Reps Double Dumbbell Push Press

TOES TO BAR

Reduce Reps

Feet as High as Possible

Equal Reps Knees to Elbow/Chest/Waist

Equal Rep Toes Raises

2x AbMat Sit-ups

Equal Rep Weighted AbMat Sit-ups