CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Warm-up
1:00 Easy Row
0:30 Push-Up to Down Dog
0:30 Squat to Stand
1:00 Row
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
5 Back Squats, Pausing Coach Led
Weightlifting
Back Squat (5 Sets of 4)
Movement Specific Warm-Up
ROW
0:30 Easy Row
0:30 Fast Row
0:30 Easy Row
THRUSTER
[Empty Barbell]
5 Thrusters, Pausing overhead
DOUBLE UNDERS
0:20 Single Unders
20 Penguin Hops
20 Double Unders
Practice Round
250/200 Meter Row
15 Thrusters
20 Double Unders
Metcon
“Jumping Jackie” (Time)
[ALL TRACKS]
For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row
After Party
MOBILITY
1:00 Calf Stretch on Post (each side)
[5 Sets Each]
AMRAP 2:
500 Meter Bike
Max Time Ring Support Hold (Top)
Directly Into…
AMRAP 2:
500 Meter Bike
Max Time Ring Support Hold (Bottom)
Modifications
1,000/800 METER ROW
-Reduce Distance
-800/600 Meter Ski Erg
-55/40 Calorie Bike
-800 Meter Run
THRUSTERS
-Reduce Load
-Squat Jumps
-Air Squats
DOUBLE UNDERS
-Reduce Reps
-225 Single Unders
-150 Plate Hop