CrossFit Ballwin – CrossFit

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Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise.

The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.

Disciplined intention is everything. And we just need to start.

Warm-up

Row Warmup

2 Minutes Easy

30 Seconds Each

Wall Squats

Dumbbell Goblet Squats

Down Dog

Single Dumbbell Deadlifts (15 Seconds Each)

Shoulder Taps

Single Dumbbell Strict Press (15 Seconds Each)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Lat Reach: 2 Minutes Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Row:

1. Stand Up

Alternating Dumbbell Snatches & Thrusters:

1. Bringing the Weight Down

Metcon

“4th Down” (4 Rounds for reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

6/4 Calorie Row

6 Alternating Dumbbell Snatches (50/35)

6 Thrusters (75/55)

“4th Down” — Beef’d Up (4 Rounds for reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (115/85)

Rest 4 Minutes

AMRAP 4:

6/4 Calorie Row

6 Alternating Dumbbell Snatches (50/35)

6 Thrusters (135/95)

After Party

Midline

Accumulate The Totals:

2:00 L-Sit

3:00 Hip Extension Hold

4:00 Bottom of Air Squat

Modifications

ROW

Sets of 24/18 Calories:

18/14 Calorie Bike

18/14 Calorie Ski Erg

24 Shuttle Runs [10 Meters]

Sets of 18/14 Calories:

14/10 Calorie Bike

14/10 Calorie Ski Erg

18 Shuttle Runs [10 Meters]

Sets of 12/9 Calories:

9/7 Calorie Bike

9/7 Calorie Ski Erg

12 Shuttle Runs [10 Meters]

Sets of 12/9 Calories:

4/3 Calorie Bike

4/3 Calorie Ski Erg

9 Shuttle Runs [10 Meters]

ALTERNATING DUMBBELL SNATCHES

Barbell Power Snatches [Light]

Odd Object Ground to Overhead

Kettlebell Swings

Slamballs

THRUSTERS

Double Dumbbell Thrusters

Single Arm Dumbbell Thrusters

Dumbbell Goblet Thrusters

Odd Object Thrusters

Wallballs

Jumping Air Squats