CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

Warm-up

2 Rounds

30 Seconds

Easy Bike

Single Arm Dumbbell Bent Over Rows (Each Side)

Box Step-ups

Single Arm Dumbbell Deadlifts (Each Side)

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Strength & Skill

Bike, Chest to Bar Pull-Ups, & Double Dumbbell Power Cleans:

1. Elbows Back

Box Jump Overs:

1. Power Clean Practice

Metcon

“Round and Round” (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 75/50 Calorie Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50’s/35’s)

After Party

Endurance

For Time (Partitioned as Desired):

3K Row

50 GHD Sit-ups

15 Chest to Bar Pull-Ups

Modifications

75/50 BIKE

75/50 Calorie Bike

75/50 Calorie Ski Erg

90/65 Calorie Row

1,200 Meter Run

15 BOX JUMP OVERS

30 Single Dumbbell Reverse Lunges

30 Jumping Lunges

12 CHEST TO BAR PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

12 Inverted Bar Rows

12 Renegade Rows

12 Dumbbell Rows From Plank Position (Each Side)

12 Barbell Bent Over Rows

24 Double Dumbbell Bent Over Rows

24 Single Dumbbell Bent Over Rows (12 Each Side)

24 Odd Object Bent Over Rows

9 DOUBLE DUMBBELL POWER CLEANS

18 Single Dumbbell Power Cleans

18 Odd Object Power Cleans

9 Barbell Power Cleans

Barbell Sumo Deadlift High Pull