CrossFit Ballwin – CrossFit
Daily Mindset
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.
But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.
We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.
Warm-up
ROW
1:00 Row Light Intensity : “Untuck Hips” maintain lumbar curve
0:45 Row Moderate Intensity
: Hinge from the hips Drive through legs
0:30 Row Workout Intensity
: Low Stroke/Min (25-28) Power Pull
MOBILITY
0:30 Standing Straddle Stretch
0:10
Handstand Hold/Single Dumbbell Hold
10 Handstand Shoulder Shrugs/Single Dumbbell Presses
3 Strict Handstand Push Ups
OR
5 Light Dumbbell Strict Press
Weightlifting
Pt. 1: Metcon (5 Rounds for reps)
On the 1:30 for 5 Rounds
[COMPETE]
Max Unbroken Strict Handstand Push Ups
[TRAIN]
Max Unbroken Double Dumbbell Strict Press (50/35)
[SWEAT]
Max Unbroken Double Dumbbell Strict Press (35/25)
Metcon
Pt. 2: “DANCE WITH THE DEVIL” (Time)
[COMPETE/TRAIN]
15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
[SWEAT] Use: 35’s/25’s
*Women Row Same Calories
After Party
MOBILITY
1:00 Forward Fold
AFTER CLASS
AMRAP20:
Bike Meters
Starting on the 0:00 then on the 4:00. . .
20 Alternating Bodyweight Reverse Lunges
10 Pausing Banded Clam Shells (each side 0:03 pause)
OR 10 Pausing Single Leg Hip Bridges (0:03 pause at the top)
Modifications
DOUBLE DUMBBELL DEVIL’S PRESSES
-Reduce Reps
-Reduce Load
-Single Dumbbell
-1.5x Double Dumbbell Deadlifts
15 – 12 – 9 – 6 CALORIE ROW
-12 – 9 – 6 – 3 Cal Bike
-12 – 9 – 6 – 3 Cal Ski
-15 – 12 – 9 – 6 x 10m Shuttle Runs
DUMBBELL-FACING BURPEES
-Reduce Reps
-Regular Burpees
-Straight Arm Burpees