CrossFit Ballwin – CrossFit

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Daily Mindset

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Warm-up

Activate/Get Hot

On a 2:00 Clock “Get Hot”

30 Jumping Jacks

20 Mountain Climbers

10 Air Squats

5 Burpees

Mobilize

:30 Wrist Stretch

:30 Up-Dog

:30 Air Squat Variations

:30 PVC Rack Stretch

:30 PVC Front Squats

:30 PVC Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: BARBELL CYCLING EFFICIENCY – “Meet and greet the barbell”

Weightlifting

Macho Man Complex (Build to a heavy complex)

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

“M & M’s” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN]

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

****Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires

– 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

– [Barbell: 155/105]

– Score = The number of rounds + reps completed in 13:00

– Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.

[SWEAT]

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

[Barbell: 105/75]

After Party

Stretch

1:00 Shoulder to Floor Stretch (each side)

1:00 Figure-4 (each side)

Tabata Midline – Not Mandatory

:20 work / :10 Rest for 8 intervals

Alternate between Hollow Holds and Plank Holds

BEYOND THE 60

For Time:

75 Toes to Bar

Modifications

LATERAL BARBELL BURPEES

Decrease Reps (to a number that can be cleared in under 1:00)

Step over

Burpees in place

No Push-Up Burpee

“MACHO MAN”- 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

POWER CLEANS – Decrease Load/Reps, Hang Clean, Dumbbell Power or Hang Clean

FRONT SQUATS – Decrease Load/Reps, Dumbbell Front Squat

PUSH JERKS – Decrease Load/Reps, Dumbbell Push Jerks or Push Press