CrossFit Ballwin – CrossFit
Daily Mindset
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Warm-up
10 Meters of Each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
Walk on Heels
Walk on Toes
High Knees
Butt Kickers
High Skips
200 Meter Jog
Movement Specific Warm-Up
KETTLEBELL SWINGS
10 Glute Bridges, pausing for 0:01 at the top
5 Glute Bridges (right leg)
5 Glute Bridges (left leg)
10 Kettlebell Deadlifts
5 Kettlebell Hip-Pops
5 Swings to Eye-Level
5 Full Kettlebell Swings
RUN
Run 200 Meters
PULL-UPS
0:20 Arch (Superman) Hold on Floor
0:20 Hollow Hold on Floor
0:10 Scap Retractions
0:10 Arch Hold on Bar
0:10 Hollow Hold on Bar
5 Kip Swings
1-3 Strict Pull-Ups or Ring Rows
5 Pull-ups
Practice Round
200 Meter Run
10 Kettlebell Swings
5 Pull-ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
After Party
MOBILITY
1:00 Banded Lat Stretch (each side)
[Death by Power Snatch]
For Total Reps:
Minute 1: 1 Power Snatch
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every Minute
Barbell Weight: (135/95)
Modifications
400 METER RUN
-500/400 Meter Row
-400/350 Meter Ski Erg
-25/18 Calorie Bike
-30 Shuttle Runs [10 Meters]
21 KETTLEBELL SWINGS
-Reduce Load
-Single Arm Russian Dumbbell Swings
-22 Single Arm Dumbbell Snatches
12 PULL-ups
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Dumbbell Bent Over Rows