CrossFit Ballwin – CrossFit

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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