CrossFit Ballwin – CrossFit

View Public Whiteboard


Daily Mindset

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.

As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.

Sometimes we’ll need action.

Sometimes we’ll need patience.

Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.

But everything we do – every rep – has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:

Where do we want to go (focus), and how hard do we want to work for it (effort).

Warm-up

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops

Glute Bridge Walkouts

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Strength & Skill

Front Squat & Chest to Bar Pull-Ups:

1. Bracing

Weightlifting

Front Squat (Build up to a Heavy Single)

Metcon

Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

After Party

Ring Muscle-Ups

Option A: 30 Ring Muscle-Ups for Time

Option B: 10 Minutes of Practice

Modifications

10 FRONT SQUATS

20 Double Dumbbell Front Squats

20 Dumbbell Goblet Squats

20 Odd Object Front Squats

20 Wallballs

20 Jumping Air Squats

10 CHEST TO BAR PULL-UPS

Reduce Reps

Chin Over Bar Pull-ups

Strict Pull-ups

Banded Pull-ups

Ring Rows

10 Inverted Bar Rows

10 Renegade Rows

10 Dumbbell Rows From Plank Position (Each Side)

10 Barbell Bent Over Rows

20 Double Dumbbell Bent Over Rows

20 Single Dumbbell Bent Over Rows (10 Each)

20 Odd Object Bent Over Rows