CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“If you can laugh at yourself, you are going to be fine. If you allow others to laugh with you, you will be great.”
-Martin Niemoller
It is so important to not take yourself too seriously. Laughing at yourself shows humility and brings us closer together. It relaxes us, it grounds us, and it connects us. Humor shows that we are imperfect and attempts at perfection are futile.
Sarah Gardner (Daily JAM)
Warm-up
1:00 Row Easy Pace
0:20 Active Samson
0:20 Alternating Quad Stretch
0:20 Push Up to Downdog
1:00 Row Moderate Pace
Movement Specific Warm-Up
SINGLE DUMBBELL BOX STEP UPS
10 Box Step Ups
10 Single Dumbbell Box Step Ups
SINGLE DUMBBELL DEVIL’S PRESS
6 Alternating Dumbbell Deadlifts
6 Single Dumbbell Swings (each side)
6 Single Dumbbell Push Press (each side)
6 Single Dumbbell Alternating Snatches
4 Devil’s Presses
SINGLE DUMBBELL REVERSE LUNGES
10 Bodyweight Reverse Lunges
10 Single Dumbbell Reverse Lunges
SINGLE DUMBBELL THRUSTERS
5 Single Dumbbell Front Squats (each side)
5 Single Dumbbell Push Press (each side)
5 Thrusters (each side)
SINGLE DUMBBELL LATERAL BURPEES
5 Lateral Dumbbell Burpees
Metcon
“MOVE ALONG” (10 Rounds for reps)
For Reps:
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
[COMPETE/TRAIN] Use:
Dumbbell: (50/35)
Box: (24″/20″)
[SWEAT] Use:
Dumbbell: (35/25)
Box: (24″/20″)
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
After Party
MOBILITY
1:00 Seated Quad Stretch
4 sets for Quality:
10 Double Dumbbell Floor Press
15 Banded Tricep Extensions
10 Pausing Bicep Curls (0:03 pause at the top)
Modifications
ROW
-Any Machine or Run