CrossFit Ballwin – CrossFit
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 Edgar Dale’s “Cone of Learning”, 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
30 Seconds Alternating Bird Dogs
30 Seconds Inchworm to Push-up
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
“Team Marston” (Time)
10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees
* Switch After Full Rounds
“Team Marston” —Beef’d Up (Time)
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
*Marston at Original Workout Weight and Individual Version
Modifications
BAR-FACING BURPEES
Regular Burpees
Dumbbell Facing Burpees
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
DEADLIFTS
15 Double Dumbbell Deadlifts
20 Single Dumbbell Deadlifts