CrossFit Ballwin – CrossFit
Daily Mindset
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Warm-up
Activate/Get Hot
1 Round:
:60 Jump Rope (Double or Single)
:60 Squat Hold
:60 PVC Pass Through / Around the World (:30 of each)
:30 Jump Rope (Double or Single)
:30 Air Squat (controlled to a medicine ball)
:30 PVC Overhead Squat Hold (Assess for correct overhead position)
Strength & Skill
FOCUS: [FULL RANGE OF MOTION] – “The lower the squat the higher the challenge”
Metcon
“COMPOUNDING INTEREST” (Time)
[COMPETE/TRAIN]
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workout
[SWEAT]
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (75/55)
Directly Into..
1 Round of:
30 Overhead Squats (75/55)
100 Double Unders
After Party
Stretch
1:00 Wrist Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Child’s Pose
3 Sets for Quality:
10 Weighted Tempo Push-Ups
20 Banded Triceps Extensions
20 Banded Pull Aparts
Tempo – 2 Second Negative
[Rest as Needed]
Modifications
DOUBLE UNDERS
Decrease the repetitions
200 Single-Unders
20/15 Cals Ski Erg
35 Light Slam Balls
OVERHEAD SQUATS (LIGHT)
Decrease the load
Overhead Forward Lunges (In-Place)
Front Squat/Back Squat (injury)