CrossFit Ballwin – CrossFit
Daily Mindset
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.
How we act inside that moment is the reality of our character.
Warm-up
Performed With One Lighter Dumbbell
1 Minute Easy Bike
30 Seconds Active Samson
30 Seconds Single Dumbbell Deadlift (15 Seconds Each Arm)
1 Minute Easy-Moderate Bike
30 Seconds Step Back Lunges
30 Seconds Single Dumbbell Russian Swings (15 Seconds Each Arm)
1 Minute Moderate Bike
30 Seconds Down Dog
30 Seconds Single Dumbbell Strict Press (15 Seconds Each Side)
Mobility
Couch Stretch: 1 Minute Each Side
Strength & Skill
Review “Foundation” for each movement.
Metcon
“Round of Applause” (Time)
4 Rounds For Time:
12/9 Calorie Bike
30 Single Dumbbell Power Snatches (50/35)
12/9 Calorie Bike
30 Step-Back Lunges* (50/35)
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges
“Round of Applause” — Beef’d Up (Time)
4 Rounds For Time:
12/9 Calorie Bike
20 Single Dumbbell Power Snatches (70/50)
12/9 Calorie Bike
20 Step-Back Lunges* (70/50)
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges
After Party
Body Armor [A]
Not For Time:
9-7-5-3: Barbell Bench Press
After Each Set: 30 Banded Pull-Aparts
Body Armor [B]
Not For Time:
15-12-9-6: Barbell Bent Over Row
After Each Set: 30 Banded Tricep Extensions
Modifications
SINGLE DUMBBELL POWER SNATCHES
Barbell Power Snatches [Light]
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
STEP BACK LUNGES
Bodyweight Lunges For All
Jumping Lunges For All
Use Barbell or Kettlebell
BIKE
15/12 Calorie Row
12/9 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs [10 Meters]