CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Warm-up
Mobilize/Activate
:60 Squat Hold
:20 PVC Pass Throughs
10 Air Squats (to a medball)
:20 PVC Front Rack Hold
5 PVC Front Squats (to a medball)
Strength & Skill
FOCUS: SPEED! – “Zombie to Hobbit” (aka Finish to Squat)
Weightlifting
MAIN FOCUS FOR TODAY – – HEAVY DAY!
Hang Squat Cleans (5 Sets of 3 Reps, these should be heavy)
Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.
-Increase load every set
-Less experienced athletes: 5-5-5-5-5
-Additionally, if lifting for the heaviest load is not your goal today, also increase reps per set to 5 in order to stay in line with the intended stimulus.
-Score = Log all lifts. Score is heaviest set.
Metcon
Metcon (1 Rounds for reps)
TABATA TOES-TO-BAR
[ALL TRACKS]
Toes-To-Bar
8 Intervals of:
20 seconds of work
10 seconds of rest
Score = Lowest round/ Log all 8 intervals
After Party
Stretch
1:00 Happy Baby
1:00 Pigeon Stretch on Box (each side)
BEYOND THE 60
5 Sets:
:30 Front Rack Hold (Build in Weight)
:30 L-Sit (Accumulated)
Modifications
HANG SQUAT CLEAN
Decrease Load/Reps
Hang Power Clean
Single Dumbbell Hang Squat Clean
PVC Hang Power Clean + Front Squat
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted/Unweighted Abmat Sit ups
