CrossFit Ballwin – CrossFit
Daily Mindset
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.
We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.
We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.
Warm-up
2 Rounds-
:30 Bike
10 Single Leg Alternating V-Up (10 each leg)
10 Superman w/ :2 Hold
:30 Standing (up on the) Bike
10 Kip Swings
5 Strict Knee to Chest
15/12 Calorie Bike (Test for Workout)
Strength & Skill
Toes to Bar:
1. Open Hips & Shoulders at Same Time
Overhead Presses:
1. Progression
Weightlifting
Metcon (Weight)
Overhead Pressing Complex
Every 2:00 for 10:00 (5 Sets)
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
“MEET THE PRESS” (AMRAP – Rounds and Reps)
AMRAP 18:
15/12 Calorie Bike
12 Toes to Bar
9 Strict Presses (95/65)
15/12 Calorie Bike
12 Toes to Bar
15 Push Presses (95/65)
15/12 Calorie Bike
12 Toes to Bar
21 Push Jerks (95/65)
Modification 1
AMRAP 18:
15/12 Calorie Bike
12 Toes to Bar
9 Strict Presses (75/55)
15/12 Calorie Bike
12 Toes to Bar
15 Push Presses (75/55)
15/12 Calorie Bike
12 Toes to Bar
21 Push Jerks (75/55)
Modification 2
AMRAP 18:
12/9 Calorie Bike
12 Hanging Knee Raises
9 Strict Presses (65/45)
12/9 Calorie Bike
12 Hanging Knee Raises
15 Push Presses (65/45)
12/9 Calorie Bike
12 Hanging Knee Raises
21 Push Jerks (65/45)
After Party
GROUP STRETCH
Table Top Stretch: 1 Minute
Active Twisted Cross: 1 Minute
Up Dog: 40 Seconds
ACCESSORY
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
16 Banded Triceps Extensions
Modifications
BIKE
15/12 Cal Ski Erg
21/15 Cal Row
200m Run
TOES TO BAR
Decrease Reps
Toes as close to bar as possible
Knees to Elbow/Chest/Waist
Equal Reps Toes Raises
STRICT PRESS/PUSH PRESS/PUSH JERK
Decrease Loading/Reps
Double Dumbbell Z-Press or Bench