CrossFit Ballwin – CrossFit
Daily Mindset
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Warm-up
0:30 Alternating Quad Stretch
0:30 Mountain Climbers
0:30 Glute Bridges
200 Meter Easy Run
TECHNIQUE & BUILD
Empty Barbell
5 Good Mornings’
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Deadlifts
5 Super Light Weight No-Touch Deadlifts
Weightlifting
“No Touch” Deadlift (2-3 Warm-up Sets; 5 Working Sets of 4 Reps)
*Stop before touching the floor
*Score = Lowest weight used for a working set
Movement Specific Warm-Up
RUN
0:30 Knuckle Draggers
0:15 High Knees
0:15 Butt Kickers
Run 200 Meters
DOUBLE DUMBBELL PUSH JERK
3 Empty handed “Dip & Holds”
3 Single Arm Dumbbell Push Press (each side)
3 Single Arm Dumbbell Push Jerk (each side)
5 Double Dumbbell Push Jerks
PRACTICE ROUND
5 Deadlifts
100 Meter Run
5 Push Jerks
100 Meter Run
Metcon
“Dead & Gone” (Time)
[TRAIN/COMPETE]
For Time:
21-15-9:
Deadlifts (225/155)
200 Meter Run
Double Dumbbell Push Jerks (50’s/35’s)
200 Meter Run
[SWEAT] Use:
Deadlifts (155/105)
Double Dumbbell Push Jerks (35’s/20’s)
After Party
MOBILITY
1:00 Active Twisted Cross
3-4 Sets of 8-12 Reps:
“Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
Modifications
DEADLIFTS
-Reduce Load
-Reduce Range of Motion (pull from plates)
-Kettlebell deadlift
DUMBBELL PUSH JERKS
-Reduce Load
-Barbell Push Jerks
-Strict Press
-Push-Ups
200 METER RUN
-Reduce Distance
-200/150 Meter Ski Erg
-250/200 Meter Row
-15/12 Calorie Bike