CrossFit Ballwin – CrossFit

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Daily Mindset

“Most people think they lack motivation when they really lack clarity.”” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?

5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Warm-up

EMOM 5

Minute 1: Air Squats to Medicine Ball

Minute 2: PVC Pass Throughs

Minute 3: Box Step-ups

Minute 4: PVC Overhead Squats

Minute 5: Easy Row

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

PVC Lat Stretch: 1 MInute

PVC Sotts Press: 1 Minute

Strength & Skill

All the Movements:

1. Feel The Feet

Metcon

“Fight Night” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Overhead Squats (75/55)

20/15 Calorie Row

After Party

Strict Gymnastics

3 Rounds:

AMRAP 2:

20/15 Calorie Row

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

Rest 1 Minute Between Rounds

Each Round is 4 Minutes On, 1 Minute Off

Modifications

20 WALLBALLS

20 Jumping Air Squats

20 Single Dumbbell Goblet Squats

20 Medicine Ball Squat Cleans

20 HANG POWER SNATCHES

20 Single Dumbbell Hang Power Snatches

20 Odd Object Ground to Overhead

20 Kettlebell Swings

20 Slamballs

20 BOX JUMPS

40 Jumping Lunges (20 Each Leg)

40 Reverse Lunges (20 Each Leg)

20 OVERHEAD SQUATS

20 Single Arm Dumbbell Overhead Squats

20 Front Squats

20 Double Dumbbell Front Squats

20/15 CALORIE ROW

15/12 Calorie Bike or Ski Erg

100 Meter Double Dumbbell Farmers Carry