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

1 Round:

1 Minute Row

1 Minute Down Dog

1 Minute Box Step-ups

1 Minute Kettlebell Deadlifts (30 Seconds Each Side)

1 Minute Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Drop Ankle Stretch: 30 Seconds Each Side

Strength & Skill

Review “Knees” for each movement.

Metcon

“Jumpsuit” (Time)

30-20-10:

Deadlifts (185/135)

Box Jumps (24″/20″)

Directly Into…

10-20-30:

Kettlebell Swings (53/35)

Row Calories

Rx+:

Deadlifts (225/155)

Box Jumps (30/24)

Kettlebell Swings (70/53)

After Party

Bike Conditioning

On the 2:00 x 3 Sets: 20/15 Calorie Bike

On the 1:30 x 4 Sets: 15/12 Calorie Bike

On the 1:00 x 5 Sets: 10/8 Calorie Bike

Modifications

DEADLIFTS

Equal Reps Double Dumbbell or Kettlebell Deadlifts

Equal Reps Single Dumbbell Deadlifts

Equal Rep Odd Object Deadlifts

BOX JUMPS

Equal Reps Jumping Lunges

Equal Reps Single Dumbbell Reverse Lunges

KETTLEBELL SWINGS

Equal Reps Single Arm Russian Dumbbell Swings

Equal Reps Odd Object Ground to Overhead

ROW (30-20-10)

Equal Calories Any Machine (To Maintain Rep Scheme)