CrossFit Ballwin – CrossFit
Daily Mindset
“Well done is better than well said.” -Benjamin Franklin
Talk is cheap. Anyone can talk. Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
Warm-up
Row Warmup
2 Minute Easy Row
30 Seconds Each
Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees
Mobility
Dumbbell Ankle Stretch: 45 Seconds (Each Side)
Dumbbell Squat Hold: 1 Minute
Strength & Skill
Review “Upper Back Strength” for each movement.
Metcon
“Litter Box” (Time)
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
After Party
Handstand Walk
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk
Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice
Modifications
3 BURPEE BOX JUMPS
6 Burpees to Touch (6″ Above Reach)
6 DOUBLE DUMBBELL FRONT SQUATS
12 Single Arm Dumbbell Front Squats (6 Each)
12 Single Dumbbell Goblet Squats
6 Barbell Front Squats
12 Odd Object Front Squats
12 Wallballs
18 Air Squats
12 Jumping Air Squats
9 DEADLIFTS
18 Single Dumbbell Deadlifts (9 Each)
12 Double Dumbbell Deadlifts
18 Odd Object Deadlifts
50/35 ROW
40/30 Calorie Bike
40/30 Calorie Erg
600 Meter Run
45 Shuttle Runs [10 Meters]