CrossFit Ballwin – CrossFit
Daily Mindset
“Greed is not a financial issue. It is a heart issue.” – Andy Stanley
When children stick their hand down a cookie jar and can’t get their full fist of treats out, they get frustrated. But if they were to just drop a few, the hand comes out, still with cookies. And if the child only looks away from the jar, and thinks of having “more cookies”, they are as happy as could ever be.
Life can be a race to get “more”. But that is the conundrum that is the cookie jar.
Are we really after as much as possible? Or is it something else?
We can’t reach a destination that doesn’t exist.
Think about it, for more than just a minute.
What makes you tick?
Warm-up
ACTIVATION
2 Rounds:
0:15 Pausing Glute Bridges (0:03 pause at the top of every rep)
0:15 Single Leg Glute Bridges (each side)
0:30 Plank
EMPTY BARBELL
10 Slow Good Mornings
10 Slow Stiff Legged Deadlifts
LIGHTWEIGHT BARBELL
5 Tempo Deadlifts (0:05 on the way down)
5 Deadlifts
MODERATE WEIGHT BARBELL
5 Deadlifts
WORKOUT WEIGHT
5 Deadlifts
Movement Specific Warm-Up
10 Med Ball Squats
1 Deadlift
0:10 Double Dumbbell Farmers Hold
10 Med Ball Thrusters
1 Deadlifts
3 Double Dumbbell Deadlifts
PRACTICE ROUND
5 Wall Balls
1 Deadlift
25 Meter Farmer Carry
Metcon
“MILESTONES” (Time)
[TRAIN & COMPETE]
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225)
50 Meter Farmers Carry (50/35)’s
[SWEAT]
10 Rounds For Time:
10 Wall Balls (14/10)
3 Deadlifts (225/155)
50 Meter Farmers Carry (35/20)’s
After Party
MOBILITY
1:00 Kneeling Forearm Stretches
1:00 Pigeon Pose (each side)
Front Squat:
Build to Heavy Single
Modifications
WALL BALLS
-Reduce Reps
-Reduce Load
-Single Dumbbell Thruster (held horizontally by both hands)
-Med Ball Jump Squats
-Light Double Dumbbell Push Press
DEADLIFTS
-Reduce Reps
-Reduce Load
-Reduce Range of Motion (elevate on plates)
-Sumo Deadlift
-Double Dumbbell Deadlift
FARMERS CARRY
-Reduce Distance
-Reduce Load
-Farmers Hold (accumulate 0:35)