CrossFit Ballwin – CrossFit
Daily Mindset
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.
Warm-up
Get Hot/Mobility
1:00 Row
:30 Single-Unders (alternate between right, left, both feet)
:30 Samson Stretch (each side)
1:00 Squat Therapy Reps
:30 Jump Rope Speed Steps
:30 Row (increase speed every :10)
1:30 Squat Hold
Strength & Skill
Main Focus: Effective Grip – Squeeze & Relax
Double-Unders – Squeeze when knuckles are down
Row – Squeeze on the Drive & Pull, relax towards the Catch
Hang Squat Cleans – Squeeze on the pull, relax and fast to the Catch
Metcon
“HANG IN THERE” (1 Rounds for time)
On the 4:00 x 7 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)
-Score is the slowest time.
MODIFICATION 1
On the 4:00 x 7 Rounds:
30 Double Unders
300/250 Meter Row
10 Hang Squat Cleans (95/65)
MODIFICATION 2
On the 4:00 x 7 Rounds:
50 Single Unders
350/200 Meter Row
10 DB Hang Squat Cleans (light load)
After Party
Recover 2:00 – 200m Group Walk
1:00 Pigeon Pose + Wrist Stretch
:30 Barbell Forearm Smash (each side)
1:00 Puppy Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
Modifications
DOUBLE UNDER
Reduce Reps
75 Single Unders
50 Line hops
12/9 Calorie Ski Erg
ROW
Decrease Distance
250/200m Ski Erg
15/12 Cal Bike
HANG SQUAT CLEAN
Decrease Load/Reps
Hang Power Clean
Single Dumbbell Hang Squat Clean
PVC Hang Power Clean + Front Squat