CrossFit Ballwin – CrossFit
Daily Mindset
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Warm-up
30 Seconds Each
Box Step-ups
Active Samson
Active Spidermans
Inchworm to Push-up
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Slow Air Squats
Knuckle Drags
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Single Arm Devil’s Press:
1. Switching Hands
Single Dumbbell Box Step-Up:
1. Switching Feet
Toes to Bar:
1. Switching Directions
Back Squats:
1. Taking the Bar Out of the Rack
Weightlifting
Back Squat (Every 2 Minutes x 6 Sets: 3-3-3-2-2-1)
Minute 0: 3 Reps
Minute 2: 3 Reps
Minute 4: 3 Reps
Minute 6: 2 Reps
Minute 8: 2 Reps
Minute 10: 1 Rep
*Building to a heavy single
Metcon
“Devil In Disguise” (AMRAP – Rounds and Reps)
AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35)
10 Toes to Bar
“Devil In Disguise” — Beef’d Up (AMRAP – Rounds and Reps)
AMRAP 14:
10 Double Dumbbell Devil Press (50’s/35’s)
10 Double Dumbbell Box Step-ups (50’s/35’s)
10 Toes to Bar
After Party
Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
Barbell Loading For Both Lifts: 53-55% 1RM Front Squat
Modifications
BACK SQUATS
Double Dumbbell or Kettlebell Squats
SINGLE ARM DEVIL’S PRESS
Barbell Power Snatches [Light]
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
SINGLE DUMBBELL BOX STEP-UPS
Single Dumbbell Step Back Lunges
Barbell Step Back Lunges or Step-ups
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises