CrossFit Ballwin – CrossFit
Daily Mindset
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…
The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.
Warm-up
10m Each of…
Knee Hugs
Knuckle Draggers
Alternating Quad Stretch
Cradle Walk
Side to Side Lunge
Butt Kickers
High Knees
Side Shuffle out
Side Shuffle back
1/2 Speed Run
3/4 Speed Run
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Pausing Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Tempo Back Squats, 0:05 Down
Weightlifting
Back Squat (Build to a Heavy Set of 20)
Movement Specific Warm-Up
TOES TO BAR
10 Scap Retractions
5 Kip Swings
5 Hanging Knee Raises
5 Kipping Knee to Chest
5 Toes to Bar
BURPEES
0:15 Frog Hops
0:15 Slow Burpees
0:15 Workout Pace Burpees
PRACTICE ROUND
5 Toes to Bar
5 Burpees
100m Run
5 Toes to Bar
Metcon
“TIPPY TOES” (Time)
[ALL TRACKS]
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
After Party
1:00 Straddle Stretch
40-60 Minute @ Zone 2 on a Machine (180-age=bpm goal)
Modifications
TOES TO BAR
-Reduce Reps
-Knees To Chest/Elbow
-Sit-Ups/Hollow Rocks/V-Ups
BURPEES
-10 Calorie Bike
-Straight Arm Burpees
-Reduce Reps
-Step-up burpees
-Frog Hops
100m RUN
-Reduce Distance
-100m Ski
-250m Bike
-125m Row