CrossFit Ballwin – CrossFit
Daily Mindset
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Warm-up
0:30 Bike
0:30 Active Spiderman
0:30 Bike
0:30 Pausing Glute Bridges
0:30 Couch Stretch (left side)
0:30 Couch Stretch (right side)
TECHNIQUE & BUILD
DEADLIFT
0:15 Good Mornings
0:15 Back Squats
0:15 Elbow Rotations
0:15 Strict Press & Reach
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Deadlifts, Hold athletes in setup, Pull tension out of bar, and stand
Weightlifting
Deadlift (Build to a Heavy Set of 3)
Movement Specific Warm-Up
BIKE
0:30 Easy
0:30 Moderate
0:30 Hard
0:30 Easy
SIT-UPS
5 Abmat Sit-Ups
FARMER’S CARRY
10 Double Dumbbell Deadlifts
100m Farmer’s Carry
PRACTICE ROUND
10/8 Calorie Bike
10 AbMat Sit-ups
10 Deadlifts
Metcon
“Grateful Dead” (Time)
[COMPETE/TRAIN]
3 Rounds For Time:
40/32 Calorie Bike
30 AbMat Sit-ups
20 Deadlifts (155/105)
100 Meter Farmers Carry (50’s/35’s)
[SWEAT]
3 Rounds For Time [21 Minute Cap]:
40/32 Calorie Bike
30 AbMat Sit-ups
20 Deadlifts (115/85)
100 Meter Farmers Carry (35’s/20’s)
After Party
MOBILITY
1:00 Barbell Forearm Smash (each side)
HSPU Practice:
3-4 Sets:
6-12 Strict Deficit Handstand Push-ups (or most challenging version possible)
Rest 2 Minutes Between Sets
Modifications
BIKE
-50/40 Calorie Row
-40/32 Calorie Ski
-600m Run
SIT-UPS
-Reduce Reps
-V-Ups/Hollow Rocks
DEADLIFTS
-Reduce Load
-Reduce Reps
-KB/DB Deadlifts
FARMERS CARRY
-Reduce Load
-Reduce Distance