CrossFit Ballwin – CrossFit
Daily Mindset
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
We can choose to believe that life is happening to us, or that we are fully in control.
We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.
Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
Warm-up
AMRAP 4:00
5 Medicine Ball Deadlifts
5 Medicine Ball Front Squats
5 Medicine Ball Strict Press
5 Squat (pause) Strict Press
5 Slow Burpees
Strength & Skill
Wallballs:
1. Hold the Ball High
Deadlift:
1. The Good Set-up
Weightlifting
Deadlift (5 Reps Every 2:00 for 10 Minutes)
-Build up to about 70% 1RM before starting
Metcon
“FRANK THE TANK” (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
After Party
GROUP STRETCH
Turn Back Stretch on Wall: 1 Minute Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
ACCESSORY
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)
Then…
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)
Modifications
WALL BALLS
Decrease Load/Reps
Squat to a target
DEADLIFTS
Decrease Load/Reps
Decrease Range of motion (Stack Plates)
LATERAL BARBELL BURPEES
Step Up/Over Bar
Burpees in Place