CrossFit Ballwin – CrossFit

View Public Whiteboard


Daily Mindset

“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Warm-up

30 Seconds Each

PVC Pass Throughs

Squat to Stands

Lateral Hops Over PVC Pipe

PVC Overhead Squats

Push-up to Down Dog

Lateral Hops Over PVC Pipe

PVC Sotts Press

Active Spidermans

Lateral Hops Over PVC Pipe

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Wall Squats with PVC Pipe: 1 Minute

Wall Turnback Stretch: 1 Minute (Each Side)

Strength & Skill

Overhead Squat:

1. Stability

Metcon

“Speed Demon” (4 Rounds for reps)

AMRAP 4:

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 4:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 4:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 4:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (135/95)

*Your score for each round is the total number of reps completed

After Party

Strict Gymnastics

AMRAP 7:

1 Deadstop Strict Handstand Push-up

1 Deadstop Ring Push-up

2 Deadstop Strict Handstand Push-ups

2 Deadstop Ring Push-ups

3 Deadstop Strict Handstand Push-ups

3 Deadstop Ring Push-ups



Add 1 Rep Each Round

Pause For 1 Second at Bottom of Each Rep

Modifications

200 METER RUN

250 Meter Row

200 Meter Ski Erg

12/9 Calorie Bike

15 Shuttle Runs [10 Meters]

LATERAL BARBELL BURPEES

Equal Reps Regular Burpees

MAX OVERHEAD SQUATS

Front Squats

Single Arm Dumbbell Overhead Squats

Single Dumbbell Goblet Squats

Wallballs

Medicine Ball Squat Cleans

Air Squats