CrossFit Ballwin – CrossFit
Daily Mindset
Science has measured humans to have 20,000 genes. Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Warm-up
Row Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Moderate-Hard
30 Seconds Each
Jumping Jacks
Down Dog
Single Unders
Shoulder Taps
Double Taps
Single Leg Glute Bridges (30 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Calf Stretch on Post: 45 Seconds Each Side
Pigeon Pose: 1:30 Each Side
Strength & Skill
Review “Hands” for all movements.
Metcon
“Aftermath” (Time)
For Time:
50-40-30-20-10:
Calorie Row
After Each Round:
10 Deadlifts (185/135)
40 Double Unders
After Party
Midline
3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings
Rest as Needed Between Sets
Modifications
DEADLIFTS
15 Double Dumbbell Deadlifts
DOUBLE UNDERS
Reduce Reps
45 Seconds of Practice
60 Single Unders
40 Double Taps
ROW
Equal Calorie Bike or Ski Erg
Calorie Bike: 35-30-21-15-19
400 Meter Run (For Each)