CrossFit Ballwin – CrossFit

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Daily Mindset

“The soul is like a bowl of water.” – Epictetus

It’s ok to get ruffled sometimes.

We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.

In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Warm-up

Mobilize/Activate

30-seconds at each movement

Step-Ups on Box

Plank Toe Touches

Alternating Active Samson Stretch

Frog Hop to Squat

Dumbbell Overhead March (in-place)

Dumbbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: [MECHANICAL ADVANTAGE] – “The Closer The Better”

Metcon

“DIAMOND IN THE ROUGH” (Time)

[COMPETE]

For Time:

12-10-8-6-4-2:

Ring Muscle-ups

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)

[TRAIN]

For Time:

12-10-8-6-4-2:

Strict Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)

[SWEAT]

For Time:

12-10-8-6-4-2:

Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press (35/25)

Double Dumbbell Box-Step Overs (24″/20″)

After Party

Stretch

1:00 Child’s Pose

1:00 Pigeon Pose (each side) Pigeon Stretch on Box (each side)

1:00 Wall Pec Stretch (:30 each side)

BEYOND THE 60

Running – 8 Sets:

3 Minutes @ Moderate Pace

[30-seconds rest between sets]

Time: 28 Minutes

Modifications

RING MUSCLE-UP /

Decrease the repetitions (see above)

Lower the height of the rings (jumping Muscle-Up) // Or Pull-Up bar

Lower Ring Transitions (moving the feet further out in front will make the pull harder)

Ring Rows + Dips (Jumping, Kipping or Strict) x2 the number of Muscle-Ups for each (Eg., Set of 10 would mean 20 Ring Rows + 20 Dips – good for strength work)

DEVIL’S PRESS

Decrease the load (we can decrease the reps if needed)

Single Arm Alternating Devil’s Press (injury)

No Push-Up Devil’s Press (injury or new athletes)

Single Arm Dumbbell Hang Snatch (injury)

Seated Dumbbell Clean & Jerk (injury)

DUMBBELL BOX STEP UP

Decrease the load/repetitions

Decrease the height of the box

Double Dumbbell In-Place Forward Lunges

Last Resort Option: Bike 20/15; 17/12; 15/10; 12/8; 9/6