CrossFit Ballwin – CrossFit
Daily Mindset
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.
Warm-up
Ten meters of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
High Knees
Butt Kickers
200m Jog
0:30 Inchworm to Push-Up
TECHNIQUE & BUILD
Burpee Pull-Up
10 Scap Retractions
0:20 Frog Hops
5 Kip Swings
3 Burpees
1-3 Strict Pull-Ups or Rings Rows
3 Burpees to a Target (a pull-up bar, just out of flat footed reach)
3 Kipping Pull-Ups/1-3 more strict pull-ups or ring rows
3 Burpee Pull-Ups
Metcon
“NICLOVIS” (AMRAP – Reps)
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
*Score = Total Burpee Pull-Ups
After Party
MOBILITY
1:00 Butterfly Stretch
3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions
Modifications
400 METER RUN
-Reduce Distance
-500/400 Meter Row
-1000/800 Meter Bike
-400/350 Meter Ski
BURPEE PULL-UPS
-Burpees to a target
-3 Burpees + 3 Jumping/Banded Pull-Ups