CrossFit Ballwin – CrossFit

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Daily Mindset

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Warm-up

10 Meters of Each:

Walking Active Samson

Side to Side Lunge

Knuckle Draggers

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle (out)

Side Shuffle (back)

TECHNIQUE & BUILD

BOX JUMPS

10 Pausing Glute Bridges

0:30 Box Step-Ups

5 Broad Jumps

5 Box Jumps

Weightlifting

Movement Specific Warm-Up

PUSH-UPS

10 Scap Push-Ups

0:30 Front Plank on Hands

2 Push-Up Negative

5 Push-Ups

SHUTTLE RUNS

10 Meter Heel Walk

10 Meter Toe Walk

4 Shuttle Runs

Practice Round

250/200 Meter Bike

8 Push-Ups

6 Box Jumps

4 Shuttle Runs

Metcon

“Rich Mahogany” (AMRAP – Rounds and Reps)

AMRAP 3 x 10 Rounds:

1,000/800 Meter Bike

Max Chipper Reps

Chipper:

80 Push-ups

60 Box Jumps (24″/20″)

40 Shuttle Runs (10-Meters)

*Score = Total Rounds + Reps

After Party

MOBILITY

1:00 Pec Stretch on Wall (each side)

Run:

1 Mile Run

Modifications

1000/800 Meter Bike

-Reduce Distance

-500/400 Meter Row

-400/350 Meter Ski Erg

-400 Meter Run

PUSH-UPS

-Reduce Reps

-Elevate Hands

-Knee Push-Ups

-Dumbbell Bench Press

BOX JUMPS

-Reduce Reps

-Reduce Box Height

-Box Step-Ups

SHUTTLE RUNS

-Reduce Reps

-Any Calorie Machine