CrossFit Ballwin – CrossFit
Daily Mindset
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Warm-up
0:30 Active Spiderman
0:30 Plank Shoulder Taps
0:30 Cossack Squats
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
0:30 Laying Front Rack Stretch
TECHNIQUE & BUILD
FRONT SQUAT
with an empty barbell
5 Good Mornings
5 Elbow rotations
5 Stiff Legged Deadlifts
5 Front Squats
5 Temp Front Squats to a pause, 0:03 down
3 Front Squats
Weightlifting
Front Squat (3 Warm-Up Sets; 5 Working Sets of 3)
Movement Specific Warm-Up
BURPEE PULL-UP
0:20 Frog Hops
10 Scap Retractions
5 Burpees
5 Kip Swings
5 Burpees to a target (the pull-up bar)
2 Pull-Ups
3 Burpee Pull-Ups
BOX JUMPS
0:30 Box Step-Ups
5 Box Jumps
PRACTICE ROUND
5 Burpee Pull-Ups
5 Front Squats
5 Box Jumps
Metcon
“The Admiral” (Time)
[COMPETE]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
[TRAIN] Use:
Burpee Strict Pull-ups
Front Squats – 155/105
20 Box Jumps (24″/20″)
[SWEAT] Use:
Burpee Pull-ups
Front Squats – 115/85
After Party
MOBILITY
1:00 Banded Hamstring Stretch (Each Side)
3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
Modifications
BURPEE PULL-UP
-Reduce Reps
-Reduce Pull-Up difficulty (Banded/Ring Rows)
-Step-up from Burpee
FRONT SQUAT
-Reduce Load
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Dumbbell Goblet Squats
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Box Step-ups