CrossFit Ballwin – CrossFit
Daily Mindset
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Warm-up
2 Rounds
30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 2 Minutes Each Side
Overhead Stretch On Wall: 1 Minute
Strength & Skill
Gymnastics:
1. Pull Down
Box Jumps Overs:
1. Full Extension
Push Jerks:
1. Push Down
Weightlifting
Press Complex 2 (Every 2 Minutes x 6 Sets)
3 Push Presses
3 Push Jerks
Metcon
“Uplifting” (AMRAP – Reps)
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
“Uplifting” — Beef’d Up (AMRAP – Reps)
AMRAP 10:
3 Double Dumbbell Box Step-Overs (50’s/35’s)(24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Strict Pull-ups
6 Single Dumbbell Box Step-Overs (50’s/35’s)(24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Strict Pull-ups
…
Add 3 Reps Each Round
After Party
Gymnastics Conditioning
AMRAP 6:
Strict Handstand Push-ups
On the Minute: 3 Bar Muscle-ups
Rest 2 Minutes
AMRAP 6:
1 Strict Chest to Bar Pull-ups
25′ Handstand Walk
2 Strict Chest to Bar Pull-ups
25′ Handstand Walk
3 Strict Chest to Bar Pull-ups
25′ Handstand Walk
…
Add 1 Rep Per Round
Modifications
BOX JUMPS OVERS
Lateral Hops Over Barbell
Line Hops
Box Step-ups
Double Unders
Single Unders
Jumping Lunges
Reverse Lunges
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
PUSH JERKS
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Odd Object Shoulder to Overhead
Full Kettlebell Swings