CrossFit Ballwin – CrossFit
Daily Mindset
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Warm-up
0:30 Plank Shoulder Taps
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Jumping Jacks
0:30 Knuckle Draggers
0:30 Single Unders
0:30 Hollow Hold
0:30 Arch Hold
0:30 Sit-Ups
TECHNIQUE & BUILD
BENCH PRESS
0:30 Pec Stretch on Wall (left)
0:30 Pec Stretch on Wall (right)
10 Knee Push Ups
10 Empty Barbell Bench Press
Weightlifting
Bench Press (2-3 Warm-Up Sets; 5 Working Sets of 4)
Movement Specific Warm-Up
DOUBLE UNDERS
0:20 Single Unders
20 Penguin Hops
20 Double Unders
PUSH-UPS
0:20 Plank
5 Push-Ups, pausing on the floor
5 Push-Ups
TOES TO BAR
0:20 Hollow Hold
0:20 Arch/Superman Hold
5 V-Ups
5 Kip Swings
5 Hanging Knees Raises (no kip)
5 Kipping Knees to Chest
5 Toes to Bar
PRACTICE ROUND
20 Double Unders
10 Push-Ups
5 Toes to Bar
Metcon
“Double Pits to Chesty” (AMRAP – Rounds and Reps)
[ALL TRACKS]
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
After Party
MOBILITY
1:00 Up Dog
3-4 Sets of 8-12 Reps:
A. GHD Ab Rotations
B. Weighted Hip Extension
C. Banded Face Pulls
Modifications
DOUBLE UNDERS
-Reduce reps
-60 Single Unders
-Plate Hops
PUSH-UPS
-Reduce reps
-Elevate hands (Push-ups on a box/bench)
-Dumbbell Bench
-Dumbbell Floor Press
TOES TO BAR
-Reduce reps
-Reduce range of motion (toes to space)
-Knees to Chest/Elbow
-Abmat Sit-Ups