CrossFit Ballwin – CrossFit
Daily Mindset
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.
But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.
We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.
Warm-up
0:30 Row
0:30 Push-Up to Down Dog
0:30 Active Spiderman
0:30 Row
0:30 Inch Worms
0:30 Row
0:30 Squat Hold
TECHNIQUE & BUILD
DEADLIFT
with an empty barbell
0:15 Good Mornings
0:15 Back Squats
0:15 Elbow Rotations
0:15 Strict Press & Reach
0:15 Stiff Legged Deadlifts
0:15 Front Squats
4 Deadlifts, Focusing on before the after lift.
Weightlifting
Deadlift (Build to a Heavy Single)
Movement Specific Warm-Up
ROW
0:30 Easy Row
Row Time Test: Row 9/7 Calories, aiming for 0:30 or less.
WALL BALLS
5 Wall Ball Front Squats w/ a 3-second tempo negative
5 Wall Ball Push Press
5 Wall Balls
PRACTICE ROUND
9/7 Wall Balls
8 Wall Balls
Metcon
“Ball Don’t Lie” (Time)
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
[COMPETE/TRAIN] Use:
Wall Balls (20/14)
[Sweet] Use:
Wall Balls (14/10)
After Party
MOBILITY
1:00 Pigeon Pose (each side)
Strict Weighted Pull-Ups:
3-4 Sets:
6-12 Strict Weighted Pull-ups
Rest 2 Minutes Between Sets
Modifications
WALL BALLS
-Reduce Reps
-Reduce Weight
-Squat Jumps
-Med. Ball Squats
18/14 CALORIE ROW
-Reduce Reps
-18/14 Calorie Bike
-14/10 Fan Bike
-14/10 Ski Erg