CrossFit Ballwin – CrossFit
Daily Mindset
“There will never be better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Warm-up
Bike Warmup
2 Minute Easy Ride
30 Seconds Each
Active Samson
Front Plank on Hands
Up Dog
Push-up Plank to Front Plank
Straight Leg Sit-ups
Shoulder Taps
Arch Hold
Inchworm to Push-up
Mobility
Pec Stretch on Wall: 40 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
Strength & Skill
Review “Hands” for each movement.
Metcon
“Kickstarter” (AMRAP – Rounds and Reps)
AMRAP 20:
30/21 Calorie Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
After Party
Body Armor
3 Sets of 12: Dumbbell Bench Press
3 Sets of 12: Barbell Bent Over Row
3 Sets of 12: Barbell Good Mornings
Rest 1-2 Minutes Between Sets
Modifications
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
Barbell Hang Power Clean and Jerks
Odd Object Power Clean and Jerks
Kettlebell Swings
Slamballs
HAND RELEASE PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
BIKE
35/25 Calorie Row
30/21 Calorie Ski Erg
400 Meter Run