CrossFit Ballwin – CrossFit
Daily Mindset
“I would rather die on my feet, than live on my knees.” – Emiliana Zipada
What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?
Would it change who you are today?
Would we look back at our goals, and shoot lower? Change our dreams? To something… easier?
Even if we somehow knew how it would all pan out, we wouldn’t change a single thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing what’s worth chasing. The process builds the character – not the achievement.
Which is why we choose to live on our feet.
Warm-up
2 Rounds:
0:30 Push-up to Downdog
0:30 Alternating Lying Chest Opener Stretch
0:30 High Plank Scap Retractions
0:30 High Plank Shoulder Taps
Weightlifting
EMPTY BARBELL
10 Bench Press
LIGHTWEIGHT BARBELL
7 Bench Press
MODERATE WEIGHT BARBELL
5 Bench Press
ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE
3 Bench Press
FIRST ATTEMPT AT HEAVY SINGLE
1 Bench Press
SECOND ATTEMPT AT HEAVY SINGLE
1 Bench Press
[2-3 Minutes of Recovery]
MAX REPS AT 80% OF HEAVY SINGLE
Bench Press (MAX REPS AT 80% OF HEAVY SINGLE)
Metcon
“GAME OF INCHES” (AMRAP – Rounds and Reps)
[ALL TRACKS]
AMRAP 12:
9 Burpees to Target (6″)
35 Double Unders
After Party
MOBILITY
1:00 Lying Chest Opener Stretch (each side)
10 Sets For Quality:
15 Light Dumbbell Bent Over Flys or Band Pull Aparts
6 Pausing Single Dumbbell Bent Over Rows (0:03 pause at the top; each side)
0:30 Hollow Body Hold
Modifications
BENCH PRESS
-Newer athletes can build to a heavy 3-5
-Double Dumbbell Bench Press
-Double Dumbbell Floor Press
BURPEE TO TARGET
-Reduce Height
-Reduce Reps
-Regular Burpees
-5 Calorie Machine
DOUBLE UNDERS
-Reduce Reps
-Cap at 2 sets
-Cap at 30 seconds
-35 High Single Unders (focused on building stamina for DUBs)
-55 Single Unders (looking to sweat not learn DUBs)
-5 Calorie Machine