CrossFit Ballwin – CrossFit
Daily Mindset
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Warm-up
Ten Meters of Each
Walking Active Samson
Side to Side Lunge
3 Air Squats + 1 Jump
Knuckle Draggers
High Knees
Butt Kickers
200m jog
TECHNIQUE & BUILD
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
3 Strict Presses pausing at eye level then finish overhead
3 Strict Presses, Hold overhead
Weightlifting
Shoulder Press (Build to a Heavy Single)
Movement Specific Warm-Up
PRACTICE ROUND
200m Run
8 Strict Presses
Metcon
“Strictly Business” (AMRAP – Reps)
[ALL TRACKS]
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)
*Score = Total Strict Press
*Complete run after each break in Strict Press
After Party
MOBILITY
1:00 Pec Stretch on wall (each side)
On the Minute x 20:
Minute 1: Bike Calories
Minute 2: 15 GHD Sit-ups
Modifications
STRICT PRESS
-Reduce Load
-DB Bench Press
-Push-Ups
400m RUN
-Reduce Distance
-500/400m Bike
-400/350m Ski
-28/21 Calorie Bike