CrossFit Ballwin – CrossFit

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Daily Mindset

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Warm-up

30 Seconds Each

Easy Bike

Push-up to Down Dog

Hollow Hold

Moderate Bike

Push-up to Down Dog

Arch Hold

Faster Bike

Push-up to Down Dog

Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Overhead Wall Stretch: 1 Minute

Reverse Table Stretch: 1 Minute

Couch Stretch: 1:30 Each Side

Strength & Skill

Toes to Bar:

1. Pull Yourself Down

Push Jerks:

1. Push Yourself Down

Metcon

“Push Pop” (Time)

5 Rounds For Time:

800 Meter Bike

16 Toes to Bar

8 Push Jerks (165/115)

After Party

Row Endurance

For Time:

4,000/3,000 Meter Row

On the 0:00: 21 GHD Sit-ups

On the 4:00: 18 GHD Sit-ups

On the 8:00: 15 GHD Sit-ups

On the 12:00: 12 GHD Sit-ups

On the 16:00: 9 GHD Sit-ups

On the 20:00: 6 GHD SIt-ups

Modifications

800 METER BIKE

400 Meter Row

300 Meter Run or Ski Erg

16 TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

16 Toes Raises

8 PUSH JERKS

16 Double Dumbbell Push Jerks

16 Single Dumbbell Push Jerks

16 Odd Object Shoulder to Overhead

16 Full Kettlebell Swings