CrossFit Ballwin – CrossFit
Daily Mindset
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Warm-up
Bike Warmup
2 Minutes Easy
Box Warmup
1 Minute Box Step-ups
30 Seconds Each
Knuckle Drags
Active Samson
Active Spidermans
Alternating Bird Dogs
Push-up to Down Dog
Side Plank (15 Seconds Each)
Mobility
Pigeon Pose plus Lat Stretch: 1 Minutes Each Side
Strength & Skill
Bike:
1. Fast Start
Box Jump Overs:
1. Feel the Feet
Dumbbell Movements:
1. Active Shoulders
Weightlifting
Bench Press
On a Running Clock:
[0:00]: 10 Bench Press
[2:00]: 8 Bench Press
[4:00]: 6 Bench Press
[6:00]: 3-5 Bench Press
[8:00]: 3-5 Bench Press
[10:00]: 3-5 Bench Press
Metcon
“Single All the Way” (AMRAP – Rounds and Reps)
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15/12 Calorie Bike
After Party
Run, Row, or Bike
3 Rounds (18 Minutes):
3 Minutes Moderate Pace
3 Minutes Hard Pace
Directly Into…
5 Rounds (10 Minutes):
1 Minute Moderate Pace
1 Minute Hard Pace
Modifications
DUMBBELL POWER SNATCHES
Kettlebell Swings
Plate Ground To Overhead
Light Barbell Power Snatches
BOX JUMP OVERS
Line Hops
2x Double Unders
Squat Jumps
DUMBBELL HANG POWER CLEAN AND JERKS
Kettlebell Swings
Plate Ground To Overhead
Light Barbell Clean And Jerks
20 CALORIE BIKE
20/14 Calorie Row
20 Burpees
400 Meter Run