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
0:30 Easy Bike
0:30 Active Spiderman
0:30 Child’s Pose
1:00 Bike
0:30 Pausing Glute Bridges
0:30 Inchworm to Push-Up
0:30 Fast Bike
TECHNIQUE & BUILD
with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
DEADLIFTS
5 Deadlifts
HANG POWER CLEAN
1 Deadlift
5 Hang Power Cleans
SHOULDER TO OVERHEAD
3 Strict Presses
3 “Dip & Holds” No Barbell Thumbs to Shoulders, miming front rack
3 Push Press, with barbell
3 Push Jerks
Weightlifting
Metcon (Weight)
Push Press
5 Sets of 4
*Score = Lowest weight used
Metcon
“Dirty Work” (3 Rounds for calories)
AMRAP 6:
60 Deadlifts
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike
*Score = Sum total of calories on the bike
[TRAIN/COMPETE] Use:
Barbell Weight – 115/85
[SWEAT] Use:
Barbell Weight – 95/65
After Party
MOBILITY
1:00 Frog Stretch
10-8-6-4-2:
Wall Walks
Farmers Carry Lengths (10 Meters)
Dumbbells: (50’s/35’s)
Modifications
DEADLIFTS
-Reduce Load
-Reduce Reps
-Reduce Range of Motion (pull from plates)
-Kettlebell Deadlifts
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Dumbbell hang Cleans
-Russian Kettlebell Swings
SHOULDER TO OVERHEAD
-Reduce Load
-Reduce Reps
-Dumbbell Shoulder to Overhead
-Dumbbell Bench Press
BIKE
-Calories on any machine
-Shuttle Runs (10 Meters)