CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.

Warm-up

2 Rounds:

1:00 Bike

:20 Second Hang

:20 Second Burpee

MOBILITY


1:00 Half Kneeling Adductor Stretch (L/R)


1:00 Pole/Rig/Rack Assisted Squat

Weightlifting

Back Squat (2-3 Sets of Warm-Up; 5 Sets of 6 Working )

Metcon

“THROW IT BACK” (AMRAP – Rounds and Reps)

[COMPETE]

AMRAP 15:


7 Bar Muscle-ups 


50 Wall Balls (20/14)


1,000 Meter Bike 


[TRAIN]

AMRAP 15:


7 Strict Chest to Bar Pull Ups


50 Wall Balls (20/14)


1,000 Meter Bike

[SWEAT]

AMRAP 15:


14 Kipping Pull Ups


50 Wall Balls (14/10)


1,000 Meter Bike

After Party

MOBILITY

1:00 Straddle Stretch

AFTER CLASS

40-30-20

GHD Sit-Ups

100 ft. Double Kettlebell Front Rack Carry after each set

Rest as needed.

Modifications

BAR MUSCLE-UPS

-Reduce Reps

-Banded Bar Muscle-Ups

-Box Assisted Bar Muscle-Ups

-14 Chest To Bar Pull-Ups

-7 Strict Chest To Bar or Chin Over Bar Pull-Ups

-7 Double Dumbbell Devil Presses

WALL BALLS

-Reduce Reps

-Reduce Target Height

-Reduce Weight

-Single Dumbbell Thrusters

-Squat Jumps

1,000 METER BIKE

-Reduce Distance

-500m Row

-400m Run

-400m Ski

-30 x 10m Shuttle Runs