CrossFit Ballwin – CrossFit

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Daily Mindset

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Warm-up

30 Seconds

Active Samson

Down Dog

PVC Pass Throughs

Box Step-ups (Lower Box)

Push-up to Down Dog

PVC Pass Throughs

Box Step-ups (Higher Box)

Inchworms to Push-up

PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 40 Seconds

Front Rack Stretch on Box: 40 Seconds

Wrist Stretch on Box: 40 Seconds

Strength & Skill

Box Step-Overs & Box Jump Overs:

1. Whole Foot

2. Move Prep

Push Press & Push Jerk:

1. Dip Position

2. Move Prep

Weightlifting

Press Complex 2 (Build to a Heavy Complex)

2 Push Presses

3 Push Jerks

Metcon

“Overreaction” (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

After Party

Body Armor

4 Rounds:

:30 Seconds Max Banded Good Mornings

:15 Seconds Rest

:30 Seconds Max Banded Pull-Aparts

:15 Seconds Rest

:30 Seconds Max Hollow Rocks

:15 Seconds Rest