CrossFit Ballwin – CrossFit
Daily Mindset
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Warm-up
2 Rounds of 30 Seconds Each
Air Squat to Medicine Ball
Push-up to Down Dog
Arch Hold
Hollow Hold
Medicine Ball Slams
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Wallballs:
1. Depth
Box Jump Overs:
1. Jump & Land
Alternating Dumbbell Power Snatches:
1. Jump & Land
Toes to Bar:
1. Grip
Back Squats:
1. Un-racking the Bar
Weightlifting
Back Squat (Follow rep/time scheme build to heavy double)
On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats
Metcon
“Bootleg” (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallballs (20/14)
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Toes to Bar
12 Box Jump Overs (24″/20″)
“Bootleg” — Beef’d Up (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallballs (30/20)
18 Toes to Bar
15 Box Jump Overs (24″/20″)
18 Single Dumbbell Alternating Power Snatches (70/50)
After Party
Strict Chest To Bar Biathlon
For Time:
800 Meter Run
12 Strict Chest To Bar Pull-ups
800 Meter Run
9 Strict Chest To Bar Pull-ups
800 Meter Run
6 Strict Chest To Bar Pull-ups
Every Additional Break:
200 Meter “Penalty” Run
Modifications
BACK SQUATS
Tempo Dumbbell Front Squats (5 Seconds Down)
WALLBALLS
Jumping Air Squats
Single Dumbbell Goblet Squats
Medicine Ball Squat Cleans
ALTERNATING DUMBBELL POWER SNATCHES
Barbell Power Snatches
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
BOX JUMP OVERS
Lateral Hops Over Barbell
Line Hops
Box Step-ups
Double Unders
Single Unders
Jumping Lunges
Reverse Lunges