CrossFit Ballwin – CrossFit

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Daily Mindset

“Most people think they lack motivation when they really lack clarity.” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?

5 years from today?

10 years?

… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Warm-up

Mobilize/Activate/Get Hot

On a 3:00 clock complete rounds of:

6 Jumping Jacks

6 Alt. Lunges In Place (3 each side)

6 Single Arm DB Deadlift to Press (3 each side)

:10 Handstand Hold or Plank Hold (can Wall Walk to hold)

Strength & Skill

FOCUS: CORE-TO-EXTREMITY aka TIMING – “Hips THEN Body Part” / “Body Part THEN Hips”

Power Snatch: On the way up – “Hips THEN Arms” / On the way down – “Arms THEN Hips”

HSPU: From the top – “Arms to Hips THEN Head” / On the way up – “Arms THEN Hips”

DB Push Press: On the way up – “Hips THEN Arms” / On the way down – “Shoulders THEN Hips”

Metcon

“RUNDY” (Time)

[COMPETE]

5 Rounds For Time:

400 Meter Run

15 Power Snatches (75/55)

15-12-9-6-3 Handstand Push-Ups

Score = Time it takes to complete the workout

[TRAIN]

5 Rounds For Time:

400 Meter Run

15 Power Snatches (75/55)

15-12-9-6-3 Double Dumbbell Push Press (50/35)

[SWEAT]

5 Rounds For Time:

400 Meter Run

15 Power Snatches (55/35)

15-12-9-6-3 Double Dumbbell Push Press (35/25)

After Party

Stretch

1:00 Shoulder to Floor Stretch (each side)

1:00 Foam Roll – Lower Back

BEYOND THE 60

3 Set For Reps:

Max Strict Ring Dips

Max Strict HSPU

Max Strict Push Ups

Modifications

RUN

500/400m Row

400/360 Meter Ski Erg

25/18 Calorie Bike

30 Ten Meter Shuttle Runs

POWER SNATCH

Decrease Reps/Load

From the Hang

Single Dumbbell Power Snatch

HANDSTAND PUSH-UP

* Decrease Reps

Define Range of Motion (HSPU to Abmat)

Double Dumbbell Push Press

Push-up