CrossFit Ballwin – CrossFit
Daily Mindset
“Comparison is the death of joy.” – Mark Twain
We are indeed out to destroy someone’s standards.
Our own, of yesterday.
The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.
Warm-up
Activate (red band – 1/4″ width) (5:00)
50 Banded Pull-Aparts
2x 1/4 Wall Walks
50 Banded Push-Downs
2x 1/2 Wall Walks
50 Banded Rows
2 Full Wall Walks
Strength & Skill
FOCUS: FULL BODY MOVEMENT – “Break, Squeeze, Drive”
Weightlifting
Bench Press (3-4 Warm-Ups Sets, 5 Sets of Working @ 5 Reps 85%)
Metcon
“THE WILD SIDE” (Time)
For Time:
15 Wall Walks
-After the first minute, and at the top of every other minute, complete 4 Box Jump Overs (24/20″)
-10:00 Time Cap
After Party
3:00 Recovery/Clean-Up/Scores
3:00 Foam Roll
Lower Back (1:00)
Quads (:30 each leg)
Lats (:30 each side)
BEYOND THE 60
3 Sets for Quality:
20 Empty Barbell Bent Over Rows
Max Set of Banded Strict Pull-Ups
Modifications
BOX JUMP OVER
Decrease Height/Reps
Step up to Box
WALL WALK
Decrease Reps
Decrease Range of Motion (How Close to/Far up the Wall Athletes go)
Double Dumbbell Overhead Carry
Inchworm Walk Outs
BENCH PRESS
Strict Press (Barbell/Dumbbell)
Dumbbell Bench Press (Single or Double)