CrossFit Ballwin – CrossFit
“Patience is not the virtue. Discipline is.”
Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.
Patience is a subset of a deeper practice.
That of discipline.
200m Slow Jog
:30 Step Back Lunges
:30 Knuckle Draggers
:30 Box Step overs at 20″
3 Rounds with a Partner:
Partner 1: 100m Run
Partner 2: Hollow Hold Until Partner 1 Returns then Switch
Strength & Skill
Double DB Box Step-Overs:
1. Plant Lead Foot
2. Brace Mid-Section
DB Farmer’s Carry:
1. Shoulders, Back & Down
1. Stay Tall, Open Chest
Time allotted today to complete the “After Party” during class (v-ups & stretch).
“STAND & DELIVER” (AMRAP – Rounds and Reps)
10 Double DB Box Step Overs (50/35# / 24″/20″)
100m DB Farmer’s Carry (50/35#)
:30 L-Sit (Accumulate)
Score = The number of rounds and reps completed in the 16:00 window
Log meters as reps
Log seconds as reps
Example: If you get through 3 rounds and
Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5
Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30
Dumbbell Assisted Straddle Stretch: :45
Table Top Stretch: 1 Minute
1:00 Figure 4 – each side
ACCESSORY (BEYOND THE 60)
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets For Quality:
10 Tempo Single Leg Romanian Deadlifts (4 Seconds Negative & Stand)
15 Weighted Sit ups
20 Empty Bar Bent Over Rows (Supinated Grip)
DOUBLE DUMBBELL BOX STEP OVERS
Decrease Load/No Dumbbells
Box Step Ups
20 Step Back Reverse Lunges/Jumping Lunges
21/15 Cal Row
15/12 Cal Ski Erg
15/12 Cal Bike