CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t bunt. Aim out of the ballpark.” –David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Warm-up

3 Rounds

30 Seconds Each

Bike (Increase Intensity Each Round)

Inchworm to Push-up

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Straddle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Strength & Skill

Movement Review:

1. Three Points of Contact

2. Hand Width

Weightlifting

Bench Press (Build up to a Heavy Set of 6)

Metcon

“Deadline” (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Calorie Bike

9 Deadlifts (275/185)

12/9 Calorie Bike

9 Strict Handstand Push-ups

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Lower Back

Shoulders

Upper Back

Modifications

12/9 BIKE

12/9 Calorie Ski Erg

15/12 Calorie Row

200 Meter Run

9 DEADLIFTS

18 Double Dumbbell Deadlifts

24 Single Dumbbell Deadlifts

24 Odd Object Deadlifts

9 STRICT HANDSTAND PUSH-UPS

Reduce Reps

9 Double Dumbbell Strict Press

9 Box Handstand Push-ups

18 Hand Release Push-ups