02SEP2021

CrossFit Ballwin – CrossFit

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Daily Mindset

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Warm-up

:30 Jumping Jacks

:30 Active Spiderman

:30 Bunny Hops

15 Ring Rows

5 Inchworm to Push-Up

Mobility

2:00 Banded Shoulder Distraction (1:00 Each Side)

Strength & Skill

FOCUS: STRATEGY – “Moving With Purpose Under Fatigue”

Metcon

“BEST FOOT FORWARD” (Time)

[COMPETE]

4 Rounds For Time:

100 Double Unders

20 Chest to Bar Pull-Ups

30 Single Dumbbell Box Step-overs

-Dumbbell: (50/35)

-Box: (24″/20″)

[TRAIN]

4 Rounds For Time:

100 Double Unders

15 Strict Pull-Ups

30 Single Dumbbell Box Step-overs

-Dumbbell: (50/35)

-Box: (24″/20″)

[SWEAT]

4 Rounds For Time:

100 Double Unders

20 Pull-Ups

30 Single Dumbbell Box Step-overs

-Dumbbell: (35/25)

-Box: (24″/20″)

After Party

Stretch

2:00 Banded Tricep Stretch (1:00 Each Side)

2:00 Banded Lat Stretch (1:00 Each Side)

2:00 Banded Hip Flexor Stretch (1:00 Each Side)

BEYOND THE 60

3 Rounds Not for Time:

30 GHD Sit-Ups

1:00 Plank

Modifications

DOUBLE UNDERS

Decrease Reps

2:00 of Attempts/Practice

150 Single Unders

100 Line Hops

SINGLE DUMBBELL BOX STEP-OVERS

Decrease Reps

Decrease Load/No Dumbbells

Step Back Reverse Lunges/Jumping Lunges