CrossFit Ballwin – CrossFit

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Daily Mindset

“There will never be better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Warm-up

1 Minute Each

Easy Bike

Active Samson

Push-up to Down Dog

Dumbbell Glute Bridges (Bell on Hips)

Single Dumbbell Strict Press (30 Seconds Each)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Assisted Straddle Stretch: 1 Minute

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

Strength & Skill

Deadlift, Bike, Dumbbell Clean & Jerk:

1. Elbows Tight

Dumbbell Reverse Lunge:

1. Bell Tight

Metcon

“Drift Away” (AMRAP – Rounds and Reps)

AMRAP 18:

50/35 Calorie Bike

50 Single Dumbbell Hang Clean and Jerks (50/35)

50 Single Dumbbell Reverse Lunges (50/35)

50 Deadlifts (205/145)

After Party

Strict Handstand Push-ups

5 Sets:

30% Max Strict Handstand Push-ups

Rest as Needed Between

Modifications

50/35 CALORIE BIKE

75/50 Calorie Row

50/35 Calorie Ski Erg

60 Shuttle Runs [10 Meters]

50 SINGLE DUMBBELL HANG CLEAN AND JERKS

Kettlebell Swings

Odd Object Ground to Overhead

50 SINGLE DUMBBELL REVERSE LUNGES

50 Jumping Lunges

50 Weighted Reverse Lunges (Empty Bar, Kettlebell, Ball)

50 DEADLIFTS

50 Double Dumbbell or Kettlebell Deadlifts