CrossFit Ballwin – CrossFit

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Daily Mindset

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Warm-up

0:30 Bike

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Bike

0:30 Active Twisted Cross

0:30 Inchworm to Push-Up

TECHNIQUE & BUILD

BIKE

0:30 Easy Bike

0:15 Bike, 45 Rpm

0:15 Bike, 55 rpm

0:15 Bike, 60 rpm

0:15 Bike, 65 rpm

0:15 Bike, 70 rpm

0:15 Bike, 75 rpm,

Movement Specific Warm-Up

FARMERS CARRY

5 Suitcase Deadlifts (each side)

10 Double Dumbbell Deadlifts

50m Farmers Carry

PRACTICE ROUND

10/8 Calorie Bike

50m Farmers Carry

Weightlifting

Back Squat (Build to a Heavy Set of 8)

Metcon

“Supper Time” (AMRAP – Rounds and Reps)

AMRAP 20:

4/3 Calorie Bike

100 Meter Farmers Carry

8/6 Calorie Bike

100 Meter Farmers Carry

12/9 Calorie Bike

100 Meter Farmers Carry



Add 4/3 Calories Per Round

[COMPETE/TRAIN] Use:

Dumbbells: (50’s/35’s)

[SWEAT] Use:

Dumbbells: (35’s/20’s)

After Party

MOBILITY

1:00 Wrist Stretch

Accumulate 3:00 in an L-Sit,

Every Break: 5 Strict Pull-Ups

Modifications

FARMERS CARRY

-Reduce Distance

-Reduce Load

BIKE

-5/4 Calorie Row

-4/3 Calorie Ski

-4 Shuttle Runs