CrossFit Ballwin – CrossFit

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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