CrossFit Ballwin – CrossFit
Daily Mindset
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert EinsteinIf our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.
To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.
If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.
Warm-up
1:00 Easy Bike
0:20 Active Samson
0:20 Alternating Quad Stretch
0:20 Knuckle Drags
0:15 Easy Pace Bike
0:15 Moderate Pace Bike
0:15 Fast Pace Bike
0:15 Sprint Pace Bike
0:30 Inchworm to Push-up
0:30 Active Spiderman
0:30 Child’s Pose
0:30 Lay and Pray
Movement Specific Warm-Up
EMPTY BARBELL
5 Deadlifts
5 Muscle Cleans
3 Pausing Power Cleans (0:03 pause in the catch)
LIGHTWEIGHT BARBELL
3 Power Cleans
-set up
-heels down and arms straight until hips and legs extend
-catch position
Weightlifting
Power Clean (Build to a heavy set of 3)
Metcon
“BURNIN’ RUBBER” (Time)
[COMPETE/TRAIN]
For Time:
15 Hang Power Cleans (185/135)
1,500/1,200 Meter Bike
12 Hang Power Cleans (185/135)
1,200/900 Meter Bike
9 Hang Power Cleans (185/135)
900/600 Meter Bike
[SWEAT]
For Time:
15 Hang Power Cleans (135/95)
1,500/1,200 Meter Bike
12 Hang Power Cleans (135/95)
1,200/900 Meter Bike
9 Hang Power Cleans (135/95)
900/600 Meter Bike
After Party
MOBILITY
1:00 Forearm Stretches
1:00 Seated Quad Stretch
1:00 Foam Roll Quads
3 Rounds For Quality:
6-12 Strict Pull-ups
6-12 Strict Toes to Bar
Modifications
HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Double Dumbbell Hang Power Cleans
-1.5x Kettlebell Swings
-1.5x Box Jumps
1,500/1,200 METER BIKE
-Reduce Distance
-600m Run
-750m Row
-600m Ski