CrossFit Ballwin – CrossFit
Daily Mindset
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine
Everyone faces adversity. Not everyone responds the same way.
In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.
In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.
A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.
Change our mindset, and the world around us changes with it.
We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
Warm-up
0:30 Push-up to Downdog
10 Scap Retractions
20 Single Unders
5 Kip Swings
20 Single Unders
5 Knees to Chest
10 Double Unders or 20 Single Unders
5 Toes to Bar
10 Double Unders or 20 Single Unders
TECHNIQUE & BUILD
LIGHT DUMBBELLS
10 Deadlifts
8 Power Cleans
6 Front Squats
4 Push Press
FRONT SQUAT
3 Pausing Double Dumbbell Front Squats (0:05 pause in the bottom)
THRUSTERS
3 Double Dumbbell Front Squat to Strict Press
3 Double Dumbbell Push Press
3 Double Dumbbell Thrusters
CLUSTERS
2 Double Dumbbell Power Clean to Front Squat
2 Pausing Double Dumbbell Squat Cleans (0:03 pause in the catch/bottom of squat)
2 Double Dumbbell Clusters
Movement Specific Warm-Up
PRACTICE ROUND
10 Double Unders
4 Toes to Bar
4 Front Squats
10 Double Unders
3 Toes to Bar
3 Thrusters
10 Double Unders
2 Toes to Bar
2 Clusters
Metcon
“FIVE MINUTE MAJOR” (3 Rounds for reps)
[TRAIN & COMPETE]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters
Dumbbells: (50’s/35’s)
*Score = Sum Total Rounds + Reps
[SWEAT] Use:
Dumbbells: (35’s/25’s)
Metcon (No Measure)
Post Workout Recovery:
150 Push-Ups
After Party
MOBILITY
1:00 Pike Stretch
AFTER CLASS
Front Squats:
5 Sets:
1 Rep @ 75-85% 1RM
Modifications
DOUBLE UNDERS
-Reduce Reps
-Cap at 2:00
-100 High Single Unders (practicing for DUBs)
-150 Single Unders (not looking to learn DUBs)
-30/25 Calorie Machine
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Lying Knee Tucks
-2x AbMat Sit-ups
DUMBBELL FRONT SQUATS
-Reduce Load
-Reduce Reps
-Barbell Front Squats
-Single Dumbbell Goblet Squats
-Air Squats
DUMBBELL THRUSTERS
-Reduce Load
-Reduce Reps
-Barbell Thrusters
-Single Dumbbell Thrusters (5 reps each side)
-Burpees
DUMBBELL CLUSTERS
-Reduce Load
-Reduce Reps
-Barbell Clusters
-Single Dumbbell Cluster (3 reps each side)
-Burpees to Target