CrossFit Ballwin – CrossFit

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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