CrossFit Ballwin – CrossFit
Daily Mindset
“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.
Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who they are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.
What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.
A change on the inside reflects on the outside.
Never the other way around.
Warm-up
ACTIVATION
0:30 Glute Bridges
0:30 Mountain Climbers
0:30 High Plank Hold
MOBILITY
0:15 Inchworm to Push-up
0:15 Active Spiderman
0:15 Child’s Pose
0:15 Active Samson
0:15 Alternating Quad Stretch
0:15 Arm Circles (0:05 forwards, backwards, swings across the chest)
Movement Specific Warm-Up
EMPTY BARBELL
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Muscle Cleans
DEADLIFT
6 Tempo Deadlifts (0:05 on the way down)
6 Deadlifts (no tempo)
HANG POWER CLEAN
4 Hang Power Cleans from “The Pocket”
4 Hang Power Cleans
PUSH JERK
3 Strict Press
3 Push Press
3 Push Jerks
LIGHTWEIGHT
6 Deadlifts
4 Hang Power Cleans
3 Push Jerks
Weightlifting
Metcon (Weight)
“DT” Complex
5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
*Score = Heaviest Load
Metcon
“Do iT” (Time)
[TRAIN & COMPETE]
For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans (155/105)
30 Push Jerks (155/105)
[SWEAT]
For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
After Party
MOBILITY
1:00 Lying Chest Opener Stretch
1:00 Pigeon Pose (each side)
1 Mile Run for Time
Modifications
DEADLIFTS
-Reduce Load
-Reduce Reps
-Double Dumbbell Deadlifts
-Elevate to Reduce ROM
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Double Dumbbell Hang Power Cleans
PUSH JERKS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Jerks