CrossFit Ballwin – CrossFit

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Daily Mindset

“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.

What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

Warm-up

1 Minute Each

With Lighter Dumbbell:

1 Minute Bike

1 Minute Hollow Hold

1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each)

1 Minute Bike

1 Minute Arch Hold

1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Strength & Skill

Review “Stringing Reps Together” on each movement.

Metcon

“Big Drip” (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (70/50)

After Party

Handstand Walk (Repeat From Last Week)

5 Rounds:

15/12 Calorie Machine (Bike or Row)

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

Modifications

200 METER RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Bike

15 Shuttle Runs [10 Meters]

16/12 CALORIE BIKE

Equal Calorie Any Machine (To Maintain Rep Scheme)

12 CHEST TO BAR PULL-UPS

Reduce Chest to Bars

16 Ring Rows

12 Chin Over Bar Pull-ups

12 Banded Pull-ups

12 Inverted Bar Rows

12 Dumbbell Rows From Plank Position (6 Each Side)

12 Barbell Bent Over Rows

12 Double Dumbbell Bent Over Rows

12 Single Dumbbell Bent Over Rows (12 Each Side)

8 Strict Pull-ups

8 Renegade Rows

8 SINGLE ARM DUMBBELL SNATCHES

Reduce Weight

16 Slamballs

8 Kettlebell Swings (70/53)

8 Barbell Power Snatches (95/65)