CrossFit Ballwin – CrossFit
Daily Mindset
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Warm-up
30 Seconds Each
Easy Bike
Lateral Squats
Down Dog
Moderate Bike
Wall Squats
Inchworm to Push-ups
Faster Bike
Goblet Squats
Side Plank (Each Side)
Single Dumbbell Warmup
20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Warrior Squats: 1 Minute
Strength & Skill
Alternating Dumbbell Snatches:
1. Progression
– Deadlifts
– Jump Shrugs
– High Pulls
– Push Press
– Hang Power Snatches
– Power Snatches
Practice Round
1 Round
With Lighter Weights:
6 Alternating Dumbbell Snatches
6 Air Squats
6 Calorie Bike
1 Round
With Lighter Weights:
4 Alternating Dumbbell Snatches
4 Air Squats
4 Calorie Bike
Metcon
“Control-Alt-Delete” (1 Rounds for time)
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike
“Control-Alt-Delete” — Beef’d Up (1 Rounds for time)
On the 5:00 x 4 Rounds:
10 Devil’s Press (50’s/35’s)
15 Double Dumbbell Front Squats (50’s/35’s)
20/15 Calorie Bike
After Party
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
Your Choice on Weight
Modifications
ALTERNATING DUMBBELL SNATCHES
Barbell Power Snatches [Light]
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
BIKE
Equal Calorie Bike
Equal Calorie Ski Erg
25/18 Calorie Row
400 Meter Run
30 Shuttle Runs [10 Meters]