CrossFit Ballwin – CrossFit

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Daily Mindset

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Warm-up

3 Rounds

30 Seconds Each

Squat to Stands

Easy Bike

Wall Squats

Moderate Bike

Pausing Air Squats

Faster Bike

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose: 1 Minute Each Side

Front Rack Stretch: 45 Seconds

Strength & Skill

Air Squats – Clean & Jerk:

1. Slow It Down

Metcon

“Wiped Clean” (1 Rounds for time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Bike

7 Clean and Jerks (135/95)

* Record your times for each round, as your final score will be the slowest of the 5 efforts

After Party

Strict Gymnastics

For Quality:

100% of Max Effort Strict Handstand Push-ups

100% of Max Effort Strict Pull-ups

Rest 1 Minute

80% of Max Effort Strict Handstand Push-ups

80% of Max Effort Strict Pull-ups

Rest 1 Minute

60% of Max Effort Strict Handstand Push-ups

60% of Max Effort Strict Pull-ups

*Sets Do Not Have to Be Unbroken

Modifications

15/12 BIKE

20/15 Calorie Row

15/12 Calorie Ski Erg

300 Meter Run

20 Shuttle Runs (10 Meters)

7 CLEAN AND JERKS

7 Double Dumbbell Clean and Jerks

14 Single Arm Dumbbell Clean and Jerks