CrossFit Ballwin – CrossFit

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Daily Mindset

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.

It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Warm-up

3 ROUNDS

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

Mobility

COUCH STRETCH: 1 MINUTE EACH SIDE

PEC STRETCH ON WALL: 30 SECONDS EACH SIDE

Strength & Skill

Strict Pull-Ups & Push-Ups:

1. Ribs & Hips

2. Move Prep

Dumbbell Step Back Lunges:

1. Holding The Bells

2. Lead with the Chest

3. Move Prep

AbMat Sit-Ups:

1. Push Down

Deadlifts:

1. Hands In

2. Shrug Down

Weightlifting

Deadlift (Build up to a Moderate 7 Reps)

Metcon

“7-on-7” (2 Rounds for reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

-Rest 3 Minutes-

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

After Party

Front Squat (Follow Wave)

Front Squat “10-8-6-4-2”

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat