CrossFit Ballwin – CrossFit
Daily Mindset
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.
Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?
If kindness is contagious, we just need to start the chain.
Warm-up
0:30 Jumping Jacks
0:30 Mountain Climbers
0:30 Slow Burpees
0:30 Inchworm to Push-up
0:30 Active Spiderman
0:30 Child’s Pose (walking hands side to side)
0:30 Lay and Pray
0:30 Active Samson
0:30 Alternating Quad Stretch
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Deadlifts
5 Muscle Cleans
CLEAN & JERK
3 Pausing Clean Catch Positions (0:05 pause)
3 Pausing Cleans (0:03 pause in the catch)
3 Pausing Push Jerk Catch Positions (0:05 pause)
3 Pausing Cleans (0:03 pause in the catch)
2 Pausing Clean & Jerks (0:03 pause in the clean catch directly into 0:03 pause in the Jerk catch)
LIGHTWEIGHT
2 Pausing Clean & Jerks (0:03 pause in the clean catch directly into 0:03 pause in the Jerk catch)
2 Clean & Jerks
MODERATE WEIGHT
2 Pausing Clean & Jerks (0:03 pause in the clean catch directly into 0:03 pause in the Jerk catch)
2 Clean & Jerks
Weightlifting
Clean and Jerk (Build to A Heavy Single )
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
After Party
MOBILITY
1:00 Pigeon Pose (each side)
Every 4 Minutes Until 5,000 Meters:
400 Meter Run
Max Distance Row
Time Cap: 40 Minutes
Modifications
CLEAN & JERK
-Reduce Load
-Reduce Reps
-Time Cap at 5:00
-AMRAP 5: Clean & Jerks
-Double Dumbbell Clean & Jerks