CrossFit Ballwin – CrossFit
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
45 Seconds Each
Box Step-ups (Low Box)
Inchworm to Push-up
Box Step-ups (Workout Height)
Lateral Hops Over Dumbbell
Couch Stretch: 1 Minute Each Side
Strength & Skill
Review “Cycle Time” for each movement.
On a Running Clock:
[0:00]: 10 Shoulder Press
[2:00]: 8 Shoulder Press
[4:00]: 6 Shoulder Press
[6:00]: 3-5 Shoulder Press
[8:00]: 3-5 Shoulder Press
[10:00]: 3-5 Shoulder Press
“Quicksand” (5 Rounds for calories)
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike
Rest 1 Minute Between Rounds
3 Giant Sets:
9 Barbell Bench Press
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 3 Minutes Between Sets
Build on Weight Movements
Hold Unbroken Sets of Bench & Rows
SINGLE DUMBBELL BOX STEP-UPS
24 Single Dumbbell Step Back Lunges
BURPEE BOX JUMPS
Max Shuttle Runs [10 Meters]