30SEP2021

CrossFit Ballwin – CrossFit

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Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.

We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Warm-up

Mobilize

:30 Alternating Active Spiderman

:30 Active Samson

:30 Squat to Stand

Barbell Warm-Up – 5 reps of each

Good Mornings

Back Squat

Elbow Rotations

Press and Reach

Stiff-Legged Deadlift

Front Squat

Metcon

“ALL STAR SPECIAL” (Time)

[COMPETE]

For Time

3 Rounds:

12 Thrusters (95/65)

12 Pull-ups

800 Meter Run

3 Rounds:

9 Thrusters (115/85)

9 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:

6 Thrusters (135/95)

6 Bar Muscle-ups

800 Meter Run

[TRAIN]

For Time

3 Rounds:

12 Thrusters (95/65)

9 Strict Pull-ups

800 Meter Run

3 Rounds:

9 Thrusters (115/85)

9 Strict Pull-ups

800 Meter Run

3 Rounds:

6 Thrusters (135/95)

6 Burpee Strict Pull-Ups

800 Meter Run

[SWEAT]

For Time

3 Rounds:

12 Thrusters (75/55)

12 Pull-Ups

800 Meter Run

3 Rounds:

9 Thrusters (95/65)

9 Pull-Ups

800 Meter Run

3 Rounds:

6 Thrusters (105/75)

6 Burpee Pull-Ups

800 Meter Run
800 Meter Runs are just completed after the last of each 3 rounds

After Party

Stretch (4:00)

Group Stretch – Coaches Choice

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

Strength Work

Clean & Jerk – 3 x 2 reps

Back Squat – 3 x 3 (loading should be between 75-85% of 1 RM or a load that is heavy for 3 reps)

After each set, 3 Box Jumps (for height – focus on explosiveness)

Modifications

THRUSTERS

Decrease repetitions or load

DB Thrusters (match loads to meet the intended stimulus) / Single Arm Thruster (injury)

Front Squat (upper body injury)

Push Press or Seated Press (lower body injury)

RUN

Decrease the distance (Eg., 800-600-800, or 600-800-600, or 600-400-600, or 400-600-400)

1000m Row

30 Cal Bike

800m Ski Erg