CrossFit Ballwin – CrossFit
Daily Mindset
“The fact of the matter is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.
We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.
We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.
Warm-up
AMRAP 3:
5 Burpees
10 Slow Air Squats
10 Active Spiderman (5 each side)
0:30 Squat Hold
0:30 Lay and Pray
0:30 Alternating Side Lunge
0:30 Alternating Quad Stretch
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Pausing Front Squats (0:03 pause in the bottom)
5 Front Squats
Weightlifting
Metcon (Weight)
Squat Clean + 2x Front Squat
14 E2MOM
– 2 Reps every 2 minutes for 14 minutes
– Build to a heavy complex
Metcon
“GOING NOWHERE” (4 Rounds for reps)
[TRAIN & COMPETE]
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
*Score = Sum Total Reps
[SWEAT]
Round 1 Front Squats (115/85)
Round 2 Front Squats (95/65)
Round 3 Front Squats (75/55)
Round 4 Front Squats (65/45)
After Party
MOBILITY
1:00 Seated Quad Stretch (each side)
Back Squat:
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
Modifications
BAR-FACING BURPEES
-Reduce Reps
-Cap at 2:30
-Lateral Burpees Over Bar
-Regular Burpees
-Burpees Over Dumbbell
FRONT SQUATS
-Reduce Load
-Double Dumbbell Front Squats