CrossFit Ballwin – CrossFit
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