CrossFit Ballwin – CrossFit

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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 – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake, every day, to a 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”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now

Warm-up

AMRAP 4:00:

5/4 Calorie Row

6 Ring Rows

8 Bodyweight Good Mornings

10 Frog Hops

After AMRAP-

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: Chest to Bar Progression – “Through the Bar or To the Bar”

Metcon

“MASTER OF NONE” -Part 1 (Time)

[COMPETE]

On a 20:00 clock

For Time:

60/45 Calorie Row

45 Chest to Bar Pull-ups

30 Deadlifts (225/155)

15 Bar-Facing Burpees

– In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

[TRAIN]

On a 20:00 clock

For Time:

60/45 Calorie Row

30 Strict Pull-Ups

30 Deadlifts (225/155)

15 Bar-Facing Burpees

– In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

[SWEAT]

On a 20:00 clock

For Time:

60/45 Calorie Row

45 Kipping Pull-ups

30 Deadlifts (155/105)

15 Bar-Facing Burpees

– In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

“MASTER OF NONE” -Part 2 (Weight)

– In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

After Party

Mobility

2:00 Samson Hold (1:00 Each side)

1:00 Butterfly Hold

2:00 Foam Roll – Thoracic Spine/Erectors (1:00 Each Side)

BEYOND THE 60

10 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

Modifications

ROW

Decrease Reps

45/36 Calorie Ski Erg

45/36 Calorie Bike

Run 800m

STRICT PULL-UPS

Decrease Reps

Banded Strict Pull-Ups

Ring Rows

Dumbbell Rows From Plank Position

Double Dumbbell Bent Over Rows

DEADLIFTS

Decrease Load/Reps

Decrease Range of Motion (From Plates)