CrossFit Ballwin – CrossFit

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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Warm-up

Get Hot/Activate

200m Jog

:30 Knuckle Drags

:30 Alternating Quad Stretch

:30 Air Squats (Controlled)

200m Run

:30 Active Spidermans

:30 Glute Bridges

:30 Step Back Lunges

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: HIP EXTENSION – “Assess for FULL hip extension! Can we see a straight line between the torso and upper leg?”

Weightlifting

Squat Clean and Jerk (Build to a heavy set)

12 E2MOM –

1 rep every 2 minutes for 12 minutes

Metcon

“RATTLESNAKE” (Time)

[COMPETE/TRAIN]

FOR TIME:

15 Squat Cleans

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

Run 200m after each movement

[Barbell: 115/85]

[SWEAT]

FOR TIME:

15 Squat Cleans

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

Run 200m after each movement

[Barbell: 85/65]

After Party

Stretch

1:00 Forearm Stretch

1:00 (each side) Pigeon Post + Wrist Stretch

1:00 (each side) Single Arm Lat Stretch on Wall

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

4 Sets for Quality:

1:00 Ring Support Hold

12 Arnold Presses (each side)

Modifications

SQUAT CLEANS

Decrease Load/Reps

From the Hang

With Dumbbells

Front Squats

RUN

Decrease Distance

250/200m Row

500/450m Bike

200/180m Ski

PUSH JERKS

Decrease Load/Reps

Single Dumbbell Push Jerks