CrossFit Ballwin – CrossFit

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Daily Mindset

“Give more. Give what you didn’t get. Drop the old story.” – Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.

Think about the way you think.

Who is directing our lives?

Will we let it be the past, or should we be the ones writing the story?

It is never too late to pick up the pen.

The past does not define who we have to be today.

Be the change you want to see.

Warm-up

1 Minute of Wall Squats

30 Seconds of Step Back Reverse Lunges

30 Seconds of Pushup to Down Dog

30 Seconds of Medicine Ball Squats

30 Seconds of Jumping Lunges

30 Seconds of Frog Hops

Mobility

Front Rack Stretch: 1 Minute

Medicine Ball Squat Hold: 45 Seconds

Strength & Skill

DB Front Rack Walking Lunge:

1. Tall

Wallballs:

1. Hips back, Knees out

Devils Press:

1. Swing, Pull, Punch, Switch

Weightlifting

Deadlift (4-5 Reps, every 90 seconds for 8 Sets)

Warm up to & start at 60% 1RM

Metcon

“Deviled Leggs” (Time)

RX

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

25 Wallballs (20/14)

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

10 Single Arm Devil Presses (50/35)

Modification 1

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (35/25)

25 Wallballs (14/10)

25′ Single Dumbbell Front Rack Walking Lunge (35/25)

10 Single Arm Devil Presses (35/25)

Modification 2

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (25/15)

18 Wallballs (10/6)

25′ Single Dumbbell Front Rack Walking Lunge (25/15)

8 Single Arm Devil Presses (25/15)

After Party

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

Modifications

DB FRONT RACK WALKING LUNGE

Decrease the load – even to bodyweight

Lunge in-place

Injuries – DB Good Morning 20 reps OR Bike for :30

WALLBALL

Decrease the reps – 20/15

Decrease the load

Decrease the target (last resort, the height is the last thing to alter)

Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.

SINGLE ARM DB DEVIL’S PRESS

Decrease the load

Decrease reps to 8 or 6

Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement at the shoulder vs. overhead