CrossFit Ballwin – CrossFit
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
1 Minute Each
Lateral Box Step-Overs
3 Frog Hops + 6 Air Squats (AMRAP For Quality)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Forearm Stretch on Box: 30 Seconds
Pigeon Pose on Box: 1 Minute Each Side
Strength & Skill
Review “Strong Turnover” for each movement.
Clean and Jerk (Build to a Heavy Single)
“Jumpin’, Jumpin'” (Time)
Burpee Box Jumps (24″/20″)
Power Clean and Jerks (135/95)
Strict Handstand Push-ups
BURPEE BOX JUMPS
Burpee Broad Jumps
POWER CLEAN AND JERKS
Equal Rep Double Dumbbell Power Clean and Jerks
2x Single Dumbbell Power Clean and Jerks
3x Odd Object Power Clean and Jerks