CrossFit Ballwin – CrossFit
Daily Mindset
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Warm-up
:30 Easy Row
:30 Active Spidermans
:30 Step Back Reverse Lunges
:30 Moderate Row
:30 Active Samson
:30 Box Step-ups
:30 Faster Row
:30 Air Squats
:30 Box Jumps (Step Down)
TECHNIQUE & BUILD
POWER CLEANS
Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
3 High Hang Power Cleans
4 Hang Power Cleans (Above the Knee)
5 Power Cleans
Weightlifting
Metcon (5 Rounds for weight)
Power Cleans
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
Power Clean (Record heaviest set of 5 reps)
Movement Specific Warm-Up
ROW
0:30 Easy Row
0:30 Moderate Row
0:30 Fast Row
BURPEE BOX JUMPS
0:30 Box Step-Ups
0:30 Easy Hop Up/Step down
5 Burpees
5 Burpee Box Jumps
PRACTICE ROUND
8 Calorie Row
6 Power Cleans
4 Burpee Box Jump Overs
Metcon
“Doce” (3 Rounds for reps)
[TRAIN/COMPETE]
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24″/20″)
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
[SWEAT] Use:
Round 1: (95/65)
Round 2: (75/55)
Round 3: (65/45)
After Party
MOBILITY
1:30 Active Twisted Cross
Clean Complex:
Build To Heavy Complex:
1 Power Clean
1 Squat Clean
Modifications
ROW
-Reduce Reps
-21/15 Calorie Bike
-27/21 Calorie Ski
-21 Shuttle Runs
POWER CLEANS
-Reduce Load
-Hang Power Cleans
-Dumbbell Power Cleans
BURPEE BOX JUMPS
-Reduce Reps
-Reduce Box Height (to a plate)
-Burpee Box Step-Ups
-Burpees to a target