CrossFit Ballwin – CrossFit
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)