CrossFit Ballwin – CrossFit
Daily Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up
2 Rounds:
With Light Dumbbell:
30 Seconds Bike (Faster in 2nd Round)
30 Seconds Dumbbell Plank Taps
30 Seconds Kneeling Single Dumbbell Strict Press (30 Seconds Each)
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Chest Stretch on Wall: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Strength & Skill
Strict Press:
1. Midline Stabilization
Metcon
“Aftertaste” (Time)
10-9-8-7-6-5-4-3-2-1:
Strict Presses (95/65)
After Each Set:
400 Meter Bike
15 AbMat Sit-ups
Rx+:
Strict Press (115/85)
Toes to Bar
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Upper Back
Hamstrings
Modifications
STRICT PRESS
2x Single Dumbbell Strict Press
2x Single Dumbbell Goblet Strict Press
2x Odd Object Strict Press
Equal Reps Hand Release Push-ups
400 METER BIKE
200 Meter Row
200 Meter Run
15 Shuttle Runs (10 Meters)
15 ABMAT SIT-UPS
Sit-ups with Feet Anchored