CrossFit Ballwin – CrossFit

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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Warm-up

30 Seconds Each

Medicine Ball Deadlifts

Glute Bridges

Box Step-ups (Lower Box)

Squats to Medicine Ball

Glute Bridge Walkouts

Box Step-ups (Higher Box)

Medicine Ball Slams

Inchworm to Push-up

Box Jump (Step Down)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Strength & Skill

Box Jumps:

1. The Feet

Wallballs & Deadlifts:

1. The Foundation

Metcon

“Loch Ness Monster” (Time)

For Time:

50 Wallballs (20/14)

50 Box Jumps (24″/20″)

50 Wallballs (20/14)

*On the Minute [Starting at 0:00]:

5 Deadlifts (225/155)

After Party

Body Armor

3 Giant Sets:

9 Bulgarian Split Squats (Left)

9 Bulgarian Split Squats (Right)

Max Unbroken Strict Ring Dips

Rest as Needed Between Sets

Modifications

WALLBALLS

100 Jumping Air Squats

50 Single Dumbbell Goblet Squats

50 Medicine Ball Squat Cleans

50 Thrusters

50 Single Dumbbell Thrusters

BOX JUMPS

Jumping Lunges (100)

Lateral Hops Over Barbell (100)

DEADLIFTS

10 Double Dumbbell Deadlifts

10 Single Dumbbell Deadlifts (5 Each)