CrossFit Ballwin – CrossFit
Daily Mindset
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss
People aren’t thinking about you. What people are thinking about – is what you’re thinking about them.
We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.
Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.
Warm-up
30 Seconds
With Light Dumbbells:
Single Unders
Down Dog
Double Dumbbell Romanian Deadlifts
Single Unders
Push-up to Down Dog
Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep)
Single Unders
Inchworm to Push-up
Double Dumbbell Deadlifts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Chest Stretch on Floor: 45 Seconds Each Side
Table Top Stretch: 1 Minute
Strength & Skill
Bench Press:
1. Grab Tight
2. Butt Down
AbMat Sit-Ups;
1. Butt Down
Double Unders & Dumbbell Deadlifts:
1. Grab High
Weightlifting
Bench Press (Build to a Heavy Set of 8 Reps)
Look to complete about 5-7 sets, or 1 set every 2-3 minutes
Metcon
“DB12” (AMRAP – Rounds and Reps)
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups
After Party
Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings (5 Second Eccentric)
12 Supinated Grip Ring Row
24 Banded Pull Aparts
*Rest as Needed Between Sets
Modifications
BENCH PRESS
Double Dumbbell Bench Press
Strict Press
25 DOUBLE UNDERS
Reduce Reps
50 Single Unders
30 Seconds of Practice
25 Double Taps
50 Line Hops
15 Over-and-Back Dumbbell Hops
15 DOUBLE DUMBBELL DEADLIFTS
30 Single Dumbbell Deadlifts (15 Each Side)
15 Barbell Deadlifts (115/85)
15 ABMAT SIT-UPS
Sit-ups with Feet Anchored