CrossFit Ballwin – CrossFit
Daily Mindset
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Warm-up
:30 Active Samson Stretch
:30 Air Squats
:30 Push-Up to Down Dog
:30 Jumping Jacks
TECHNIQUE & BUILD
Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
5 Deadlifts
With a Light Weight
5 Deadstop Deadlifts
Weightlifting
Metcon (5 Rounds for weight)
5 Sets of 5 Deadstop Deadlifts
*Score = Sum Total Load of All 5 Sets
Pause fully at the bottom of each rep
Movement Specific Warm-Up
DUMBBELL THRUSTER
5 Goblet Squats
5 Strict Press (each arm)
5 Double Dumbbell Front Squats
3 Double Dumbbell Push Press
3 Double Dumbbell Thrusters
BURPEE PULL-UPS
:20 Frog Hops
10 Scap Retractions
5 Slow Burpees
5 Kip Swings
1-3 Strict Pull-Ups/Ring Rows
2 Burpee Pull-Ups
Practice Round
3 Deadlifts
3 Dumbbell thrusters
3 Burpee Pull-Ups
Metcon
“Giddy Up” (AMRAP – Rounds and Reps)
[TRAIN/COMPETE]
AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-up
1 Dumbbell Thruster (50’s/35’s)
2 Deadlifts (225/155)
2 Burpee Pull-ups
2 Dumbbell Thrusters (50’s/35’s)
…
[Add 1 Rep Every Round]
[SWEAT] Use:
Deadlift (155/105)
Dumbbell Thruster (35/20’s)
After Party
MOBILITY
1:00 Couch Stretch (each side)
Accessory:
3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Dumbbell Front Rack Step-ups
C. Lying Triceps Extension
Modifications
DEADLIFT
-Reduce Load
-Reduce Range of Motion (Deadlift from plates)
-Russian Kettlebell Swing
DUMBBELL THRUSTER
-Reduce Load
-Single Dumbbell Thruster
-Wall Balls
-Squat Jumps
BURPEE PULL-UPS
-Burpee to Jumping Pull-Up
-Burpees to a Target