CrossFit Ballwin – CrossFit
Daily Mindset
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Warm-up
0:30 Jumping Jacks
0:30 Plank Shoulder Taps
0:30 Cossack Squats
0:30 Single Unders
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
OVERHEAD SQUAT
with an Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats (0:01 below parallel)
5 Snatch Grip Behind the Neck Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
3 Pausing Overhead Squats
3 Pausing Overhead Squats
4 Overhead Squats
Weightlifting
Metcon (Weight)
Overhead Squat
5 Sets of 4
*Score = Lowest weight used
Movement Specific Warm-Up
DUMBBELL HANG SNATCHES
10 Alternating Dumbbell Deadlifts
3 Dumbbell Hang High Pulls (right side)
3 Dumbbell Hang High Pulls (left side)
3 Single Dumbbell Strict Press (right side)
3 Single Dumbbell Strict Press (left side)
5 Dumbbell Hang Snatches (right side)
5 Dumbbell hang Snatches (left side)
DOUBLE UNDERS
0:20 Single Unders
20 Penguin Hops
20 Double Unders
Practice Round
5 Overhead Squats
5 Dumbbell Hang Snatches (each arm)
10 Double Unders
Metcon
“Starting Over” (AMRAP – Rounds and Reps)
[TRAIN/COMPETE]
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
[SWEAT] Use:
Overhead Squats (75/55)
Dumbbell Hang Snatches (35/20)
After Party
MOBILITY
1:00 Calf Stretch on Post (each side)
For Time:
75 Toes to Bar
Every 2 Minutes [Starting at 0:00]:
6 Burpee Box Jump Overs (24″/20″)
Modifications
OVERHEAD SQUATS
-Reduce Load
-Reduce Reps
-Front Squats
-Single Dumbbell Overhead Step Back Reverse Lunges
DUMBBELL HANG SNATCHES
-Reduce Load
-Reduce Reps
-Kettlebell Swings
DOUBLE UNDERS
-Reduce Reps
-90 Single Unders
-1:00 of Double Under Practice