CrossFit Ballwin – CrossFit
Daily Mindset
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Warm Up
Get Hot/Activate
2 Rounds:
Row 250/200m – w/ a :3 return back to the catch
(Focus – timing: straighten the arms, lean forward, then bend the knees)
3 Scap-Pull-Ups + Strict Pull-Ups or 5 Ring Rows
5 V-Ups
5 Squat Therapy Reps
Strength & Skill
FOCUS: GRIP TIP – “Flash the fingers”
Weightlifting
Metcon (Weight)
POWER CLEAN + 2 THRUSTERS
For 12:00, Every :90:
Build to a heavy complex across 8 sets
1 Power Clean + 2 Thrusters
Metcon
“JACK OF ALL TRADES” (Time)
COMPETE
For Time:
2,000/1,800 Meter Row
30 Bar Muscle-ups
40 Thrusters (115/85)
*Score = Time it takes to complete the workout
TRAIN
For Time:
2,000/1,800 Meter Row
30 Burpee Strict Pull-Up
40 Thrusters (115/85)
SWEAT
For Time:
2,000/1,800 Meter Row
30 Burpee Pull-Up (Kipping)
40 Thrusters (85/65)
After Party
1:00 Wrist Stretch (:30 each side)
1:00 Shoulder to Floor (:30 each side)
1:00 Couch Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 0:00…
For Time: 800m Sandbag Run (70/50)
On the 6:00…
Not for Time: 400m Sled Drag (moderate)
On the 12:00…
Not for Time: 200m Sled Push (heavy)
Modifications
ROW
Decrease Distance
Run 1 Mile
100/70 Calorie Bike
2000/1800m Ski Erg
BAR MUSCLE UP
Decrease Reps
Jumping Bar Muscle-ups
Burpee Pull-ups
THRUSTER
Decrease Load/Reps
Single Dumbbell Thruster
Front Squat
Push Press
