CrossFit Ballwin – CrossFit
Daily Mindset
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?
Warm-up
0:20 Squat Hold
0:20 Alternating Side Lunges
0:20 Active Samson
0:20 Slow Air Squats
0:20 Alternating Quad Stretch
0:20 Alternating Cradle Stretch
0:30 Lay and Pray
0:30 Static Spiderman (0:15 each side)
EMPTY BARBELL
5 Front Squats
3 Pausing Front Squats (0:03 pause in the bottom)
5 Front Squats
Weightlifting
Front Squat (Build to Heavy Set of 3)
Movement Specific Warm-Up
BURPEE PULL-UPS
3 Frog Hops
3 Burpee to Target
3 Burpee Pull-ups
BOX JUMP OVERS
6 Box Step Overs
6 Box Jumps
6 Box Jump Overs
WALL BALLS
9 Med Ball Front Squats
9 Med Ball Thrusters
9 Wall Balls
PRACTICE ROUND
3 Burpee Pull-ups
6 Box Jump Overs
9 Wall Balls
Metcon
“BRIEF RELIEF” (5 Rounds for reps)
[TRAIN & COMPETE]
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (20/14)
Rest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps (enter all 5 rounds)
[SWEAT]
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (14/10)
Rest 1 Minute Between Rounds
After Party
MOBILITY
1:00 Couch Stretch (each side)
AMRAP 5:
500 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
AMRAP 4:
400 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
AMRAP 3:
300 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
AMRAP 2:
200 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
AMRAP 1:
100 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Modifications
BURPEE PULL-UPS
-Reduce Reps
-Reduce ROM (burpee behind a box into jumping pull-up off box)
-2 Burpees + 2 Banded Pull-ups
-Double Dumbbell Devil’s Press
-6 Kettlebell Swings
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
WALL BALLS
-Reduce Reps
-Reduce Load
-Med Ball Squat Jumps
-Double Dumbbell Thrusters