CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Warm-up
1 Minute Each:
Active Spidermans
PVC Pass Throughs
Inchworm to Push-ups
PVC Overhead Squats
Shoulder Taps
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Turn Back Stretch on Wall: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
Strength & Skill
Barbell Lateral Burpees:
1. Flop, Pop, Hop
Push Jerk:
1. The Dip
Weightlifting
Push Jerk (15 Minutes to build up to a Heavy Triple)
Metcon
“Eighth Wonder” (Time)
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees
“Eighth Wonder” — Beef’d Up (Time)
8 Rounds For Time:
8 Push Jerks (155/105)
8 Lateral Barbell Burpees
After Party
Row Intervals
On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row
Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row
Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row
Modifications
PUSH JERKS
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Odd Object Shoulder to Overhead
Full Kettlebell Swings
LATERAL BARBELL BURPEES
Lateral Dumbbell Burpees
Regular Burpees