CrossFit Ballwin – CrossFit
Daily Mindset
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Warm-up
0:30 Downdog
0:30 Alternating Quad Stretch
Run 100m
0:30 Active Samson
0:30 Knuckle Drags
Run 100m
0:30 Activer Spiderman
0:30 Inchworm to Push Up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
0-20: “BLUE COLLAR” (Time)
[COMPETE]
3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
10 Power Cleans (185/135)
[TRAIN]
3 Rounds For Time:
400 Meter Run
15 STRICT Pull-ups
10 Power Cleans (185/135)
[SWEAT]
3 Rounds For Time:
400 Meter Run
20 KIPPING Pull-ups
10 Power Cleans (135/95)
*Completed Individually*
20-32: Metcon (3 Rounds for weight)
Team of 3: Build to a Heavy Power Clean
*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell
After Party
MOBILITY
2:00 Thoracic Foam Roll
1:00 Thoracic Opener
2:00 Lat Foam Roll
Modifications
400 METER RUN
400m Ski
800m Bike (Any)
500m Row
30 x 10m Shuttle Runs
CHEST TO BAR PULL-UPS
Reduce Reps
Banded
Regular Pull-Ups
10 Strict Chest To Bar
15 Strict Pull-Ups
Alternating Double Dumbbell Plank Rows
POWER CLEANS
Reduce Reps
Reduce Weight
Double Dumbbell
Single Dumbbell