CrossFit Ballwin – CrossFit

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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