CrossFit Ballwin – CrossFit
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
1 Minute Each
Easy Row
Easy Single Unders
30 Seconds Each
Lateral Squats
Arm Circles (15 Forward + 15 Back)
Wall Squats
Down Dog
Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 60 Seconds
Front Rack Stretch: 45 Seconds
Forearms Stretch: 30 Seconds
Strength & Skill
Review “Squeeze the Legs” for each movement.
Metcon
“That Escalated Quickly” (Time)
For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders
“That Escalated Quickly” — Beef’d Up (Time)
For Time:
3 Rounds:
15 Front Squats (135/95)
30 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (115/85)
30 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
30 Double Unders
After Party
Static Position Holds
Accumulate The Following Totals:
A) 2:00 Bottom of Front Squat (95/65)
B) 2:00 Barbell Overhead (75/55)
C) 2:00 Bottom of Overhead Squat (45/35)
Modifications
FRONT SQUAT
Double Dumbbell Front Squats
Single Arm Dumbbell Front Squats
Dumbbell Goblet Squats
Odd Object Front Squats
Wallballs
Air Squats
Jumping Air Squats
DOUBLE UNDERS
Reduce Reps
40 Single Unders
30 Second Time Caps
25 Double Taps
40 Line Hops
25 Over-and-Back Dumbbell Hops
ROW
800 Meter Run
800/600 Meter Ski Erg
50/35 Calorie Bike
60 Shuttle Runs [10 Meters]