CrossFit Ballwin – CrossFit
Daily Mindset
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr. Seuss
Words from a children’s book, but words that reach far beyond.
It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr. Seuss gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.
Warm-up
2 Rounds
30 Seconds Row
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Wall Squats
30 Seconds PVC Pass Throughs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box: 30 Seconds
Couch Stretch: 1 Minute Each Side
Strength & Skill
All Movements:
1. Finish the Drive
Gymnastics
10 EMOM Pull-Ups
Complete max pull-ups at the top of each minute for 10 minutes.
Metcon
“Sore Eyes” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row
“Sore Eyes” — Beef’d Up (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (95/65)
20 Box Jumps (24″/20″)
20 Push Presses (95/65)
20/14 Calorie Row
*Difference – Increased Weight
After Party
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Single Barbell Loaded @ 85-87% 1RM Front Squat
Modifications
WALLBALLS
20 Single Dumbbell Goblet Squats
POWER SNATCHES
20 Single Dumbbell Snatches
BOX JUMPS
20 Single Dumbbell Step Back Lunges
PUSH PRESSES
20 Single Dumbbell Push Press
ROW
14/10 Calorie Bike
14/10 Calorie Ski Erg
200 Meter Run
20 Shuttle Runs [10 Meters]