CrossFit Ballwin – CrossFit
Daily Mindset
“You must expect great things from yourself before you can do them.” – Michael Jordan
The level of effort we will put in today will be relative to what we believe we can accomplish.
If we don’t believe we can lose weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.
But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.
That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that would have ended it. Yet… we know the rest of that story. What will be ours?
Warm-up
0:20 Glute Bridges
0:20 Glute Bridge Hold
0:20 Glute Bridge Walkout
0:20 Pigeon Pose (each side)
0:20 Inchworm to Push-up
TECHNIQUE & BUILD [7:00 – 24:00]
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Stiff Legged Deadlifts
5 Front Squats
LIGHTWEIGHT BARBELL
3 Tempo Deadlifts (0:05 on the way down)
3 Deadlifts
3 Pausing Front Squats (0:03 in the bottom)
3 Front Squats
Weightlifting
Deadlift (Build to Heavy Set of 5)
Movement Specific Warm-Up
10 Scap Retraction
5 Kip Swings
3 Strict Toes to Bar/Knees to Chest
1-3 Strict Pull-ups
TOES TO BAR
5 Kipping Knees to Chest
5 Kipping Toes to Bar
CHEST TO BAR
5 Kipping Pull-ups
5 Kipping Chest to Bar
PRACTICE ROUND
0:30
5 Deadlifts
In remaining time Max Toes to Bar
1:00 to switch weights
0:30
5 Front Squats
– In remaining time Max Chest to Bar Pull-ups
Metcon
“DON’T STOP ‘TIL YOU GET ENOUGH” (AMRAP – Reps)
[COMPETE]
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)
[Rest 5 Minutes]
AMRAP 5:
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65)
*Score = Sum Total Reps (Toes to Bar Reps + Chest to Bar Pull-up Reps)
[TRAIN]
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)
[Rest 5 Minutes]
AMRAP 5:
Strict Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65)
[SWEAT]
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (95/65)
[Rest 5 Minutes]
AMRAP 5:
Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (75/55)
After Party
MOBILITY
1:00 Updog
1:00 Lying Chest Opener Stretch
4 Rounds For Time:
600 Meter Weighted Run (vest or med ball)
60 Second Weighted Dead Hang (vest or med ball
Modifications
DEADLIFT
-Reduce Load
-Reduce Reps
-Double Dumbbell Deadlift
-Elevate on Plates
TOES TO BAR
-Knees to Chest
-Lying Knee Tucks
-AbMat Sit Ups
-Hollow Body Rocks
-Plank Hold
FRONT SQUATS
-Reduce Load
-Reduce Reps
-Double Dumbbell Front Squats
CHEST TO BAR PULL-UPS
-Pull-ups
-Strict Pull-ups
-Band Assisted
-Jumping
-Ring Rows
-Double Dumbbell Plank Rows