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 step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose 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
Get Hot/Activate
:60 second easy bike
:15 second Hollow Hold
10 Barbell Good Mornings
:40 second moderate bike
12 Ring Rows
8 Burpees
:20 second fast bike (@ target pace or higher)
Strength & Skill
FOCUS: MOVING WITH INTENTION – “Don’t Get Caught Looking!”
Weightlifting
Deadlift (On the 2:00 (12 min total) x 6 Sets: )
Set 1: 10 Deadlift
Set 2: 8 Deadlift
Set 3: 6 Deadlift
Sets 4-6: 4 Deadlift
Metcon
“NEAT” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/6 Calorie Bike
[TRAIN]
AMRAP 15:
3 Burpee Strict Pull-Ups
6 Deadlifts (225/155)
9/6 Calorie Bike
[SWEAT]
AMRAP 15:
3 Burpee Kipping Pull-Ups
6 Deadlifts (155/115)
9/6 Calorie Bike
After Party
1:00 Banded Lat Stretch ea side VIDEO
2:00 Child’s Pose VIDEO
Foam Roll
1:00 each:
Hamstring left
Hamstring right
Quad left
Quad right
BEYOND THE 60
Not for Time:
10-9-8-7-6-5-4-3-2-1: Strict Pull-Ups
After each set: 5 Double Dumbbell Tempo Romanian Deadlifts (5s down)
Modifications
BAR MUSCLE-UPS
Decrease Reps
Jumping Bar Muscle-ups
Burpee Pull-ups
DEADLIFTS
Decrease Load/Reps
Decrease Range of Motion (Deadlift From Plates)
BIKE
Decrease Reps
14/10 Cal Row
10/7 Cal Ski Erg
100m Run
8 x 10m Shuttle Runs