CrossFit Ballwin – CrossFit
Daily Mindset
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
Warm-up
30 Seconds Each
Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats
Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach
Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats
Mobility
Child’s Pose on Box: 1 Minute
Barbell Ankle Stretch: 1 Minute
Forearms Stretch on Box: 1 Minute
Strength & Skill
Box Jump Overs:
1. Balance
Row:
1. Straight In and Out
Macho Man:
1. Straight Up
Metcon
“Cho To-Go” (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/135)
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
“Cho To-Go” — Beef’d Up (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (135/95)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (155/105)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (185/135)
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
After Party
Body Armor
3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups
Modifications
MACHO MAN
Double Dumbbell For All Movements
Single Dumbbell For All Movements (3 Each Side)
BOX JUMP OVERS
Lateral Hops Over Barbell
Line Hops
Box Step-ups
Double Unders
Single Unders
Jumping Lunges
Step Back Lunges
ROW
40/30 Calories:
30/21 Calorie Bike
30/21 Calorie Ski Erg
400 Meter Run
30/21 Calories:
21/15 Calorie Bike
21/15 Calorie Ski Erg
300 Meter Run
20/15 Calories:
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Run