CrossFit Ballwin – CrossFit
Daily Mindset
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Warm-up
Bike Warmup:
1 Minute Easy
40 Seconds Moderate
20 Seconds Fast
30 Seconds Each:
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Hollow Hold
Arch Hold
Wall Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Chest to Bar Pull-Ups:
1. Bottoms Up
Front Squats:
1. Top Down
Metcon
“9 to 5” (4 Rounds for reps)
AMRAP 5:
15/12 Calorie Bike
15 Chest to Bar Pull-ups
12 Front Squats (115/75)
Rest 5 Minutes
AMRAP 5:
12/9 Calorie Bike
12 Chest to Bar Pull-ups
9 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
9/6 Calorie Bike
9 Chest to Bar Pull-ups
6 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
6/3 Calorie Bike
6 Chest to Bar Pull-ups
3 Front Squats (185/135)
*Total number of reps per round
1st AMRAP: 42 / 39 Reps
2nd AMRAP: 33 / 30 Reps
3rd AMRAP: 24 / 21 Reps
4th AMRAP: 15 / 12 Reps
After Party
Skill Conditioning
For Max Pistols:
Minute 1: 25 Double Unders + Max Alternating Pistols
Minute 2: 25 Double Unders + Max Alternating Pistols
Minute 3: 25 Double Unders + Max Alternating Pistols
Minute 4: Rest
Minute 5: 25 Double Unders + Max Alternating Pistols
Minute 6: 25 Double Unders + Max Alternating Pistols
Minute 7: 25 Double Unders + Max Alternating Pistols
Modifications
CALORIE BIKE
18/15 – 15/12 – 12/9 – 9/6 Calorie Row
15/12 – 12/9 – 9/6 – 6/3 Calorie Ski Erg
60-50-40-30 Double Unders
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups
Banded Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows
Odd Object Bent Over Rows
FRONT SQUATS
Double Dumbbell Front Squats
Single Arm Dumbbell Front Squats
Dumbbell Goblet Squats
Odd Object Front Squats
Wallballs
Air Squats
Jumping Air Squats