CrossFit Ballwin – CrossFit
“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).
30 Seconds Each
Glute Bridges (Feet on Plate)
Single Leg Glute Bridges (30 Seconds Each)
Glute Bridge Walkouts
Plate Counterbalance Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Pigeon Pose + Lat Reach: 1 Minute Each Side
Strength & Skill
Front Squat & Chest to Bar Pull-Ups:
Front Squat (Build up to a Heavy Single)
Satan’s Whiskers (Time)
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
Option A: 30 Ring Muscle-Ups for Time
Option B: 10 Minutes of Practice
10 FRONT SQUATS
20 Double Dumbbell Front Squats
20 Dumbbell Goblet Squats
20 Odd Object Front Squats
20 Jumping Air Squats
10 CHEST TO BAR PULL-UPS
Chin Over Bar Pull-ups
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