CrossFit Ballwin – CrossFit
Daily Mindset
“When doing your risk analysis, how do you measure the risk of doing nothing?”
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfection.
Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
A lens to view these decisions through, is to put us 10 years from now.
What is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?
Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.
Warm-up
AMRAP 3:
9 Pull-up bar scap retractions
6 Lying Chest Opener Stretches (3 each side)
3 Inchworm to 1 Push-up
TECHNIQUE & BUILD
EMPTY BARBELL
3 Tempo Strict Press (0:05 on the way down)
3 Strict Press
3 Dip to Stand
3 Pausing Push Press (0:03 pause in the front rack)
3 Push Press
Weightlifting
Push Press (Build to Heavy Set of 3)
Movement Specific Warm-Up
8 Bodyweight Step-ups/Step Back Lunges
EMPTY BARBELL
8 Step-ups/Step Back Lunges
WOD WEIGHT
4 Front Rack Box Step Ups/Step Back Lunges
PRACTICE ROUND
2 Push Press
8 Front Rack Box Step-ups/Step Back Lunges
QUICK BREAK
4 Push Press
8 Front Rack Box Step-ups/Step Back Lunges
Metcon
After Party
MOBILITY
1:00 Child’s Pose with Reach (each side)
3 Giant Sets:
200′ Double Kettlebell Carry
10 Hand Release Push-ups
Rest As Needed Between Sets
(1 Kettlebell Front Rack + 1 Kettlebell Overhead)
Modifications
PUSH PRESS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Press
-Hand Release Push-ups
FRONT RACK BOX STEP-UPS
-Reduce Load
-Reduce Reps
-Double Dumbbell Front Rack Box Step-ups
-Front Rack Step Back Lunges
“SPIRAL STAIRCASE” (AMRAP – Rounds and Reps)
[TRAIN & COMPETE]
AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
4 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
6 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
…
Add 2 Push Press Each Round
[SWEAT] Use:
Barbell Weight – 65/45