CrossFit Ballwin – CrossFit
Daily Mindset
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Warm-up
0:30 Active Samson
0:30 Push-Up to Down Dog
0:30 Knuckle Draggers
0:30 Air Squats
0:30 Pigeon Pose (left)
0:30 Pigeon Pose (right)
1:00 Laying Front Rack Stretch
TECHNIQUE & BUILD
STRICT PRESS
with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Front Squats
3 Strict Presses
3 Strict Presses, Pausing at eye level
3 Strict Presses
Weightlifting
Shoulder Press (2-3 Warm-Up Sets; 5 Working Sets of 3)
Movement Specific Warm-Up
RUN
10 Meters of:
High Knees
Butt Kickers
Side Shuffle out
Side Shuffle Back
Run 200 Meters
DUMBBELL FRONT SQUATS
5 Air Squats
5 Goblet Squats
5 Double Dumbbell Front Squats
SHOULDER TO OVERHEAD
With one Dumbbell
3 Strict Presses (each side)
3 Push presses (each side)
3 Push Jerks (each side)
Practice Round
200 Meter Run
5 Dumbbell Front Squats
5 Shoulder to Overhead
Metcon
“Pressed for Time” (AMRAP – Reps)
[TRAIN/COMPETE]
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (50’s/35’s)
Max Dumbbell Shoulder to Overhead (50’s/35’s)
*Score = Total Shoulder to Overhead
[SWEAT] Use:
Dumbbell – 35’s/20’s
After Party
MOBILITY
1:00 Straddle Stretch
3-4 Sets of 8-12 Reps:
A. Dumbbell Bench Press
B. Reverse Plank (3-4 x 60-90 Seconds)
C. Standing Lateral Raise
Modifications
800 METER RUN
-Reduce Distance
-2,000/1,600 Meter Bike
-1,000/800 Meter Row
-800/600 Meter Ski
-50/35 Cal Bike
DUMBBELL FRONT SQUATS
-Reduce Reps
-Reduce Load
-Goblet Squats
-Air Squats
-Step Back Reverse Lunges
DUMBBELL SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Single Dumbbell Shoulder to Overhead
-Push-Ups
-Dumbbell Bench Press