CrossFit Ballwin – CrossFit

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Daily Mindset

“True happiness is to enjoy the present, without anxious dependence of the future” –Seneca

How often do we rush to finish line? Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Warm-up

3 Rounds

30 Seconds Each

With Lighter Dumbbell:

Easy Bike

Down Dog

Slow Dumbbell Goblet Squats

Leg Lifts Over Dumbbell

Mobility

Child’s Pose on Ball: 1 Minute

Dumbbell Ankle Stretch: 40 Seconds (Each Side)

Strength & Skill

Review “Hands” on all movements.

Metcon

“Bamm-Bamm” (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Bike

20 Toes to Bar

After Party

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

Rest as Needed Between Sets

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

Modifications

50 WALLBALLS

50 Jumping Air Squats

50 Single Dumbbell Goblet Squats

50 Medicine Ball Squat Cleans

40 ALTERNATING DUMBBELL SNATCHES

40 Barbell Power Snatches [Light]

40 Odd Object Ground to Overhead

40 Kettlebell Swings

40 Slamballs

30/24 BIKE

Equal Calories Any Machine (To Maintain Rep Scheme)

20 TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

20 Toes Raises

20 Weighed AbMat Sit-ups