29MAR2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not is irrelevant.

Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Warm-up

0:20 High Plank Shoulder Taps

0:20 Push-up to Downdog

0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch)

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hop to Squat Hold

0:20 Glute Bridges

0:20 Glute Bridge Walk Out

0:20 Glute Bridge Marching

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Specific Warm-Up

MUSCLE-UPS

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings (push down on the bar with straight arms in the hollow)

3 Strict Pull-ups

3 Push-ups

1-3 Bar Muscle-ups

PRACTICE ROUND

2 Rounds:

1 BMU/Pull-up

2 Bar-Facing Burpees

3 Deadlifts

4 Wall Balls

Metcon

“NAPALM” (Time)

[COMPETE]

2 Rounds:

10 Bar Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wall Balls (30/20)

[TRAIN]

2 Rounds:

10 Strict Chest to Bar Pull-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wall Balls (20/14)

[SWEAT]

2 Rounds:

10 Strict Pull-ups

20 Bar-Facing Burpees

30 Deadlifts (155/105)

40 Wall Balls (14/10)
Post Workout Recovery


AMRAP 5:

3 Unbroken Chest to Ring Pull-ups

3 Unbroken Strict Ring Dips

After Party

MOBILITY

1:00 Seated Quad Stretch (each side)

Modifications

MUSCLE-UPS

-Reduce Reps

-Banded BMU

-Jumping BMU

-Strict Chest to Bar Pull-ups

WALL BALLS

-Reduce Reps

-Reduce Load

-Double Dumbbell Thruster

-Med Ball Jump Squats