CrossFit Ballwin – CrossFit
Daily Mindset
“As for me, all I know is that I know nothing.” – Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.
Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?
Always open-minded, eager to learn. Always a student.
Warm-up
0:30 Easy Row
0:30 Active Spiderman
0:30 Easy Rowing
0:30 Cossack Squats
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
Weightlifting
5 x 5 Back Squat Total (5 Rounds for weight)
For Total Load:
5 Sets of 5 Back Squats
*Score = Sum Total Load of All 5 Sets
Back Squat (Heaviest set of 5 reps for recording)
*Add your heaviest set
Movement Specific Warm-Up
PRACTICE ROUND
2 Calorie Row
3 Push-ups
4 Sit-ups
5 Air Squats
Metcon
“Body Language” (AMRAP – Rounds and Reps)
[ALL TRACKS]
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score = Rounds + Reps
After Party
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Lying Chest Opener Stretch (each side)
For Time:
5-4-3-2-1 Rope Climbs
Rest 1:1
Modifications
20 CALORIE ROW
-Reduce Calories
-14 Calorie Ski Erg
-14 Calorie Bike
-20x 10 Meter Shuttle Runs
PUSH-UPS
-Reduce Reps
-Elevate Hands
-Dumbbell Bench Press
SIT-UPS
-Reduce Reps
-V-Ups
-Flutter Kicks
AIR SQUATS
-Reduce Reps
-Define Range of Motion (squat to a target)
-Step Back Reverse Lunges