CrossFit Ballwin – CrossFit
“Action is the fundamental key to all success.” – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster
30 Seconds Each
Inchworm to Push-ups
High Single Unders
Double Under Practice
Strength & Skill
Weighted Strict Pull-Ups:
1. The Big 3
Choose one within your ability.
Weighted Pull-ups (On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups)
Max Strict Pull-Ups (AMRAP – Reps)
Max Strict Pull-Ups w/o coming off bar
“Don’t Stop Me Now” (Calories)
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)
2. 3×10 Strict Toes to Bar
3. 3×100′ Single Kettlebell Farmers Carry (Each Side)
Rest as Needed Between Sets
1 Minute of Practice
75 Single Unders (1.5x)
50 Double Taps
Max Calorie Any Machine
Max Shuttle Runs [10 Meters]