20APR2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“The highest compliment you can pay me is that I work hard every day… that I never dog it.” — Wayne Gretzky

The more we study “the greats”, the more we see this recurring theme. Across the board – from sport to conference room – there is something “the great” point at. The root they attribute their success to.

It’s not something they did, but instead how they did it.

At the end of our lives, as we look back, what will we think? What will we judge it by?

When we look back, we won’t define ourselves with what we did, but how we did it.

Full heart, full commitment, full effort. Wherever we go.

Warm-up

0:30 Jumping Jacks

0:30 Active Spiderman

0:30 Frog Hops

0:30 High Plank Shoulder Taps

0:30 Push-up to Downdog

0:30 Straight Arm Burpees

0:30 Active Samson

0:30 Slow Burpees

0:30 Standing Overhead Tricep Stretch (0:15 each side)

0:30 Arm Circles (0:10 forward, backward, swings across the chest)

WORKOUT WEIGHT

5 Clean & Jerks

Movement Specific Warm-Up

BAR MUSCLE-UPS

10 Scap Retractions

5 Kip Swings

5 Big Kip Swings

3 Strict Pull-ups

1 Bar Muscle-up or Pull-up

PRACTICE ROUND

2 Rounds:

2 Bar Muscle-ups

1 Clean & Jerk

4 Bar-Facing Burpees

Metcon

“BARGAIN HUNTER” (Time)

[COMPETE]

10 Rounds For Time:

5 Bar Muscle-ups

3 Clean & Jerks (135/95)

10 Bar-Facing Burpees

[TRAIN]

10 Rounds For Time:

5 Strict Pull-ups

3 Clean & Jerks (135/95)

10 Bar-Facing Burpees

[SWEAT]

10 Rounds For Time:

5 Pull-ups

3 Clean & Jerks (95/65)

10 Bar-Facing Burpees

After Party

MOBILITY

1:00 Lay and Pray

AFTER CLASS

Clean & Jerk:

For Time:

10 Reps @ 55% 1RM

8 Reps @ 63% 1RM

6 Reps @ 72% 1RM

4 Reps @ 80% 1RM

2 Reps @ 88% 1RM

Modifications

BAR MUSCLE-UPS

-Reduce Reps

-Banded Assisted BMU

-Box Assisted/Jumping BMU

-Pull-ups/Strict Pull-ups

-Double Dumbbell Devil’s Presses

BAR-FACING BURPEES

-Reduce Reps

-Lateral Barbell Burpees

-Regular Burpees

-Dumbbell-Facing Burpees