CrossFit Ballwin – CrossFit
Daily Mindset
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm-up
MOBILITY
0:30 Spiderman Stretch
0:30 Runners Lunges
0:30 Adductor Stretch
0:30 Pigeon Pose
[all on one leg then all on the other]
1:00 Squat Hold
ACTIVATION
2 Rounds. . .
0:30 Single Leg Hip Bridge (0:15 each side)
1:00 Plank
0:30 Single Leg Plank Lift (0:15 each side)
0:30 Tempo Squats
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
Weightlifting
Back Squat (Build to Heavy Set of 10)
Movement Specific Warm-Up
BURPEE PULL UPS
0:15 Active Spiderman
0:15 Frog Hops
0:15 Burpees
10 Scap Retractions
3 Strict Pull-ups
2 Burpee Pull-ups
RING MUSCLE UPS
0:15 Low Ring Support
0:15 Strict Ring Dips
0:15 Low Ring Transitions
10 Ring Scap Retractions
5 Ring Kip Swings
2 Ring Muscle-ups
WALL BALLS
5 Med Ball Thrusters
5 Wall Balls
PRACTICE ROUND
1 Burpee PU/RMU
3 Wall Balls
2 Burpee PUs/RMUs
3 Wall Balls
Metcon
“SHOT CLOCK” (AMRAP – Rounds and Reps)
“SHOT CLOCK”
AMRAP 12:
1 Ring Muscle-up
15 Wall Balls (20/14)
2 Ring Muscle-ups
15 Wall Balls (20/14)
3 Ring Muscle-ups
15 Wall Balls (20/14)
… [Add 1 Ring Muscle-up Each Round]
[TRAIN]
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (20/14)
2 Burpee Pull-ups
15 Wall Balls (20/14)
3 Burpee Pull-ups
15 Wall Balls (20/14)
… [Add 1 Burpee Pull-up Each Round]
[SWEAT]
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (14/10)
2 Burpee Pull-ups
15 Wall Balls (14/10)
3 Burpee Pull-ups15
Wall Balls (14/10)
… [Add 1 Burpee Pull-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5
After Party
MOBILITY
1:00 Lying Chest Opener Stretch
Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off
Modifications
RING MUSCLE UP
-Reduce Reps/Stay Consistent instead of adding 1 rep each round
-Low Ring Transitions
-1 Pull-up + 1 Ring Dip
-Bar Muscle-ups
-Burpee Pull-up
-Burpee Pull-ups (jumping pull-up from a tall box)
-Burpees + Banded Pull-ups
WALL BALLS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thruster
-Double Dumbbell Push Press
-Med Ball Jump Squats