CrossFit Ballwin – CrossFit
Daily Mindset
“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell
Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.
If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simply notice more of something if we’re focused on it.
Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.
Are we going to see the wonderful opera, or are we going to be distracted by the pain?
Warm-up
0:15 Jumping Jacks
0:15 Knuckle Drags
0:15 Alternating Quad Stretch
0:15 Active Spiderman
0:15 Frog Hops
0:15 Slow Burpees
0:15 Line Hops
0:15 Bar-Facing Burpees (empty barbell)
0:15 Box Step-ups
0:15 Box Jumps
0:15 Box Jumps at Workout Height
0:15 Burpee Box Jumps
TECHNIQUE & BUILD:
EMPTY BARBELL
10 Deadlifts
10 Hang Power Cleans
10 Strict Press
LIGHTWEIGHT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
WORKOUT WEIGHT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Movement Specific Warm-Up
PRACTICE ROUND
9 Deadlifts
9 Bar-Facing Burpees
6 Hang Power Cleans
6 Box Jumps
3 Push Jerks
3 Burpee Box Jumps
Metcon
“DOGFIGHT” (Time)
[TRAIN & COMPETE]
For Time:
5 Rounds:
12 Deadlifts (115/85)
12 Bar-Facing Burpees
Directly Into…
5 Rounds:
9 Hang Power Cleans (115/85)
9 Box Jumps (24″/20″)
Directly Into…
5 Rounds:
6 Push Jerks (115/85)
6 Burpee Box Jumps (24″/20″)
[SWEAT] Use:
Barbell Weight – 95/65
After Party
MOBILITY
1:00 Pigeon Pose (each side)
Clean & Jerk:
Build to Heavy Double
Modifications
DEADLIFT
-Reduce Load
-Reduce Reps
-Reduce ROM (on plates)
-Double Dumbbell Deadlift
BAR-FACING BURPEES
-Reduce Reps
-Lateral Burpees Over the Bar
-Burpees in Place
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Double Dumbbell Hang Power Cleans
BOX JUMPS
-Reduce Reps
-Reduce Height
-Squat Jumps
PUSH JERKS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Jerks
BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-Burpee Box Step-up