CrossFit Ballwin – CrossFit
Daily Mindset
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Warm-up
1:00 Easy Bike
0:30 Plank Shoulder Taps
0:30 Active Samson
0:30 Faster Bike
0:30 Cossack Squats
0:30 Push-Up to Down Dog
0:30 Faster Bike
TECHNIQUE & BUILD
Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
5 High Hang Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
With a Light Weight, 10 Power Cleans
* With a Moderate/Workout Weight, 5 Power Cleans*
Movement Specific Warm-Up
BIKE
1:00 Bike
BURPEES
0:20 Frog Hops
5 Slow Burpees
PRACTICE ROUND
5 Calorie Bike
5 Burpees
5 Cleans
5 Burpees
Metcon
“‘TIL DEATH RACE DO US PART” (Time)
5 Rounds:
15/12 Calorie Bike
10 Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans
10 Burpees
[TRAIN/COMPETE]
Power Cleans (135/95)
[SWEAT] Use:
Power Cleans (95/65)
After Party
MOBILITY
1:00 Frog Stretch
3-4 Sets of 8-12 Reps:
A. Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. Triceps Kickback
Modifications
15/12 CALORIE BIKE
-Reduce Reps
-15/12 Calorie Row
-12/9 Calorie Ski Erg
-12 Shuttle Runs
BURPEE
-Reduce Reps
-Step Up from Burpee
-Frog Hops
POWER CLEAN
-Reduce Reps
-Hang Power Clean
-Double Hang Power Clean
-Russian Kettlebell Swings