CrossFit Ballwin – CrossFit
Daily Mindset
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Warm Up
Activate/Get Hot
On a 7:00 clock:
200m Jog/Run
10 Active Spiderman
10 Push-Up to Down-Dog
10 Frog Hops w/ a :30 in the Squat
10 DB Push Press (with lighter load unless game weight is “lighter”)
200m Run (faster; check the clock as a test for the workout)
Strength & Skill
FOCUS: “PARTY FEET” – Move the feet for efficiency
DB Burpee Deadlift – (feet stay narrow for the Deadlift)
DB Burpee Power Clean – (feet start narrow, land wider in PC, and return to narrow for the Burpee)
DB Burpee Clean & Jerk – (feet start narrow, land wider in the PC, stay wide in the PJ, and return to narrow for the Burpee)
Metcon
“COUNTER CLOCKWISE” (1 Rounds for time)
COMPETE
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35#)
Score = Slowest round. Log the time for all three rounds.
TRAIN
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35#)
SWEAT
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (35/25#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (35/25#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (35/25#)
After Party
After Bash – Tabata DB Static Holds
:20 Hold / :10 Rest – alternate between:
Squat Hold
Double DB Overhead Hold
Stretch
1:00 Pigeon (each side)
1:00 Child’s Pose + Shoulder to Floor (each side)
BEYOND THE 60
On the Minute x 5:
5 “Touch and Go” Power Snatches
The Intention is to keep the same weight across all five sets.
Aim for a load between 70-75% of your 1RM.
Modifications
RUN
Decrease Distance/Reps
12/9 Calorie Bike
12/9 Calorie Ski Erg
15/12 Calorie Row
DOUBLE DB BURPEE DEADLIFTS
Decrease Weight
Decrease Reps
Burpee + DB Deadlift
Burpee
DOUBLE DB BURPEE POWER CLEANS
Decrease Weight
Decrease Reps
Burpee + DB Power Clean
Burpees to a Target
Burpees
DOUBLE DB BURPEE CLEAN & JERKS
Decrease Weight
Decrease Reps
Burpee + DB Clean and Jerk
Burpee Broad Jumps
Burpee