CrossFit Ballwin – CrossFit
Daily Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Warm-up
Get Hot
2:00 Row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
FOCUS: BIG TICKET ITEMS – “Optimal Set-Up, Vertical Torso & Heels Flat”
Weightlifting
Push Press (5-3-2-1-1-2-3-5)
-3 to 4 Sets of warm-up
-All lifts from the rack.
-Athletes to share a rack.
Score = Record all lifts
Metcon
“ROW’EE ROWERSON” (AMRAP – Reps)
In teams of 4, on a 15:00 clock:
-Accumulate as many reps as possible on the rower (calories)
-Accumulate as many Wall Balls as possible (Compete/Train = 20/14; Sweat = 12/10)
-Share the work any way you choose
-The Rower and Wall Ball must always be in motion
-Each athlete must contribute to both Rowing and Wall Balls
-Keep a running count for Wall Ball and calories at the end
-Score = Calories and Wall Reps combined.
After Party
Group Stretch
Have three athletes pick three stretches, hold for between :30-1:00 for each
BEYOND THE 60
For Time:
10 Legless Rope Climbs
Modifications
PUSH PRESS
Strict Press
Push Jerk
Bench Press
ROW
Any machine meters/cals
10m Shuttle Runs
WALL BALLS
Decrease Load
Decrease Reps
Squat Jumps
Medicine Ball Squats
Single Dumbbell Thrusters
Push Presses