CrossFit Ballwin – CrossFit

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Daily Mindset

“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Warm-up

Activate/Get Hot

AMRAP 5:00

200m Run

10-8-6-4-2

Air Squats

5-4-3-2-1

Burpees

Strength & Skill

FOCUS: FULL RANGE OF MOTION – “Range of motion THEN increased load”

Weightlifting

Front Squat (5-5-5-3-3-3-1-1-1)

2-3 Warm-Up Sets

Metcon

” FASTBALL” (Time)

[COMPETE/TRAIN]

3 Rounds For Time:

40 Wall Balls (20/14)

400m Run

[SWEAT]

3 Rounds For Time:

40 Wall Balls (14/10)

400m Run

After Party

Stretch – 1:30 Each

Couch Stretch

BEYOND THE 60

* 3 Rounds Not For Time:*

50 Medball Russian Twists

:30s Side Plank (Right)

:30s Side Plank (Left)

Modifications

FRONT SQUAT

Use appropriate load for full depth

Front Rack Reverse Lunge

Back Squat

RUN

30/24 Cal Bike

500 Row or Ski

WALL BALLS

Scales

Decrease load and/or reps

DB Thrusters

Single Arm DB Thruster