CrossFit Ballwin – CrossFit
Daily Mindset
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
If we can frame pain for what it is, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. A massive edge when seen through the right lens. Few things in the world can get a human being to move faster than pain.
We recognize to do anything great, it’s going to be temporarily uncomfortable. It’s going to take the grit and grind that we all know. What this is far from however, is suffering. Suffering is a state of mind that takes hold when we don’t understand why we’re feeling pain.
Pain is mandatory, suffering is optional.
Warm Up
PVC Warm-Up*
10 Pass-Throughs
10 Overhead Presses
10 Good Mornings
10 Overhead Lunges (in-place)
10 Deadlifts
10 PVC Around-the-Worlds
*10 Jumping Jacks in between each exercise
Strength & Skill
Muscle-Up Tutorial (Low Rings) – The Steps & What To Look For
Set-Up
Progressions
1. Ring Support
2. Ring Dip
3. The False Grip
4. The Kneeling Transition
5. The Kneeling Muscle-Up Transition (Steps)
Bar-Facing Burpee / Deadlift / Wall Ball
Weightlifting
Deadlift (3 Warm-up Sets, 5 Working Sets of 5-6 Reps )
Metcon
“NAPALM” (Time)
2 Rounds for Time:
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)
NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10)
After Party
Foam Roller Party
-Lower Back
-Hamstrings
-Calves
-IT Band
-Quads
-Lats
Modifications
Muscle-Ups
Reduce reps
Muscle-Up Transitions (same number – increase difficulty by moving feet further out in front of the athlete)
10 Ring Rows + 10 Jumping Ring Dips
Bar-Facing Burpees
Reduce reps to a number that can be completed in ~2:00
Step Over the Bar vs. Jump
No-Push Up Burpee (do not perform the push-up portion of the Burpee)
Deadlift
Reduce the load to a load that can be moved well for at least 15 reps
*Modify the Distance – Elevate from bumper plates if the athlete is struggling to achieve a neutral spine in the set-up
Change the Equipment – Kettlebells and Dumbbells are great substitutes for injuries
WallBall
Reduce the load and throw to a 10/9 foot target
If one arm is injured, change the movement to a single arm thruster (light)