CrossFit Ballwin – CrossFit

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Daily Mindset

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Warm-up

0:15 Knuckle Drags


0:15 Alternating Quad Stretch


0:30 Downdog


200m Jog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

“OH MY TOSH” (Time)

[COMPETE/TRAIN]

[On the 0]:

200 Meter Run + 3 Deadlifts (225/155)


[On the 2]:

400 Meter Run + 6 Deadlifts (225/155)


[On the 6]:

600 Meter Run + 9 Deadlifts (225/155)


[On the 12]:

200 Meter Run + 3 Deadlifts (225/155)


[On the 14]: 


400 Meter Run + 6 Deadlifts (225/155)


[On the 18]: 


600 Meter Run + 9 Deadlifts (225/155)


[On the 24]: 


200 Meter Run + 3 Deadlifts (225/155)


[On the 26]:


400 Meter Run + 6 Deadlifts (225/155)


[On the 30]:

600 Meter Run + 9 Deadlifts (225/155)



[Cap at 36:00]



*Record Time For Each Round


*Score Is Sum Total Time of All 9 Rounds

[SWEAT] Use:

Deadlift Weight 155/105

After Party

MOBILITY


Pigeon Pose (L/R)

AFTER CLASS

For Quality:


21-15-9


Barbell Curls


Barbell Romanian Deadlifts


1:00 Side Plank Each Side

Modifications

200 METER RUN


-Reduce Distance


-250m Row

-500m Bike


-200m Ski


-15 x 10m Shuttle Runs

400 METER RUN


-Reduce Distance
-300m Row


-1000m Bike


-400m Ski


-30 x 10m Shuttle Runs

600 METER RUN


-Reduce Distance


-750m Row


-1500m Bike


-600m Ski


-45 x 10m Shuttle Runs

DEADLIFTS


-Reduce Weight


-Reduce Reps 


-Sub Dumbbell(s)


-2x Box Step Ups