CrossFit Ballwin – CrossFit
Daily Mindset
THINK
Turning “we” into “i” turns wellness into illness.
Scientists and researchers at Columbia University found that people who disproportionately use the first person pronouns- I, me, mine- have significantly greater risk of having a heart attack. Excessive self-focus distorts our perspective so that even small problems appear out of proportion and unbearable, which leads to stress and disease.
When you focus too much on yourself , you become disconnected and alienated from others. In the end, you also become alienated from yourself, since the need for connection with others is such a fundamental part of who we are as human beings.
Warm-up
200m Jog
0:30 Active Spiderman
0:30 Dive Bombers
200m Jog
0:30 Active Samson
0:30 Alternating Quad Stretch
200m Jog
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Specific Warm-Up
“GOAT DAY”
Athletes can spend [6:00] choosing and warming up movements.
“MR. BLISTER”
10 Scap Retractions
10 High Plank Scap Retractions
10 Mini Kip Swings
High Plank Shoulder Taps
5 Knee to Chest
5 Push Ups
3 Toes to Bar
3 Push Ups
*Build to working weight
PRACTICE ROUND
0:30
“GOAT DAY” Movement 1
“MR. BLISTER” 5 Toes to Bar + Max Push Ups
0:30
“GOAT DAY” Movement 2
“MR. BLISTER” Hang Muscle Cleans
Metcon
Op 1: GOAT DAY
Pick two weaknesses that you want to work on.
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Op 2: “MR. BLISTER” (AMRAP – Reps)
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Hang Muscle Cleans (115/85)
Score: Total Reps of Push-ups + Hang Muscle Cleans
Metcon (No Measure)
CASH OUT:
4 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest
After Party
MOBILITY
1:00 Updog
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
Modifications
TOES TO BAR
-Knees to Chest
-Lying Knee Tucks
-15 AbMat Sit Ups
-0:30 Plank Hold or Hollow Body Hold
PUSH UPS
-Elevated Push Ups
-Knee Push Ups
-High Plank Shoulder Taps
-Double Dumbbell Floor Press
HANG MUSCLE CLEANS
-Reduce Weight
-Hang Muscle Snatches