CrossFit Ballwin – CrossFit

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Daily Mindset

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill

FOCUS: MAINTAINING VIRTUOUS MOVEMENT – “Tighter Equals Lighter”

Metcon

“CHIPS & DIP” (Time)

[COMPETE]

For Time:

1 Mile Run

60 Alternating Pistols

50 Chest to Bar Pull-ups

40 Bar-Facing Burpees

30 Power Snatches (135/95)

[TRAIN]

For Time:

1 Mile Run

60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)

35 Strict Pull-Ups

40 Bar-Facing Burpees

30 Power Snatches (135/95)

[SWEAT]

For Time:

1 Mile Run

60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)

50 Kipping Pull-ups

40 Bar-Facing Burpees

30 Power Snatches (95/65)

After Party

3:00 Recovery/Clean-Up/Scores

Stretch – share a Foam Roller

P1. 1:00 Foam Roll (:30 Lats & :30 Lower Back)

P2. 1:00 Pigeon Stretch (:30 each leg)

BEYOND THE 60

3 Giant Sets:

20 V-Ups

100′ Single KB Front Rack Carry (left)

8 Pausing Single KB Waiter Squats (4/side)

100′ Single KB Front Rack Carry (right)

Rest as needed between sets

Pause is one full second in the bottom of the squat.

Modifications

RUN (7:00-9:00)

Decrease Distance (Eg’s: 1200m; 1000m; 800m)

100/80 Calorie Bike, or Ski Erg (Cals can also be reduced)

PISTOLS (Under 4:00)

Decrease Reps (Eg. 50; 40; 30)

Pistol to an object (this can be to full range or partial range)

Step Back Reverse Lunge (front foot is elevated on a 45# plate)

Air Squats (this will be quicker than 4:00)

CHEST TO BAR PULL-UPS (Under 4:00)

Decrease Reps (Eg. 40; 35; 30; 25)

Kipping Pull-ups (number can be reduced)

Banded Strict Pull-ups (Should be able to do 10 consecutive)

Strict Pull-ups (reduce number to 35 reps)

Ring Rows (supinated grip. Resist rotating the hands during the pull)

BAR FACING BURPEES (Under 4:00)

Decrease Reps (Eg. 40; 30; 20)

Standard Burpees

POWER SNATCHES (Under 5:00)

Reduce Load (Eg., 115/85; 105/75; 95/65; 75/55; 55/35)

Hang Power Snatches

Alternating Single Dumbbell Power Snatches

Alternating Single Dumbbell Hang Power Snatches

Kettlebell Swings (70/53; 53/35; 35/26)