CrossFit Ballwin – CrossFit

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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

Run Warmup

200 Meters Easy

2 Rounds

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds Lateral Hops Over PVC Pipe

30 Seconds PVC Arch Hold

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

PVC Pass Throughs: 45 Seconds

PVC Wall Squats: 45 Seconds

PVC Sotts Press: 45 Seconds

Strength & Skill

Gymnastics Movements:

1. Active Shoulders

Squatting Movements:

1. Bar Positioning

Metcon

“Shuffleboard” (Time)

For Time:

800 Meter Run

25 Thrusters (95/65)

25 Chest to Bar Pull-ups

800 Meter Run

25 Overhead Squats (95/65)

25 Toes to Bar

800 Meter Run

25 Front Squats (95/65)

25 Pull-ups

After Party

Midline

Not For Time:

75 GHD Sit-ups

Modifications

800 METER RUN

1,000 Meter Row

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]

THRUSTERS

25 Double Dumbbell Thrusters

40 Single Arm Dumbbell Thrusters (20 Each)

40 Dumbbell Goblet Thrusters

CHEST TO BAR PULL-UPS / PULL-UPS

Reduce Reps

Banded Pull-ups

Ring Rows

25 Inverted Bar Rows

25 Renegade Rows

50 Dumbbell Rows From Plank Position (25 Each Side)

25 Barbell Bent Over Rows

50 Double Dumbbell Bent Over Rows

50 Single Dumbbell Bent Over Rows (25 Each Side)

OVERHEAD SQUATS

40 Single Dumbbell Overhead Squats (20 Each Side)

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises

FRONT SQUATS

25 Double Dumbbell Front Squats

40 Single Arm Dumbbell Front Squats (20 Each)

40 Dumbbell Goblet Squats