CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Warm-up
10 meters of each:
Knuckle Draggers
Cradle Stretch
Walking Active Samson
Alternating Quad Stretch
Side to Side Lunge
High Knees
Butt Kickers
200m Jog
TECHNIQUE & BUILD
DEADLIFT
0:30 Pausing Glute Bridges
5 Single leg Glute Bridges (each side)
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
one light set of plates on the bar
5 Dead stop Deadlifts, Pausing at the top
Weightlifting
Deadlift (Build to a Heavy Set of 5)
Movement Specific Warm-Up
RUN
200m Jog
DOUBLE UNDERS
0:20 Single Unders
20 Penguin Hops
20 Double Unders
HANG DUMBBELL SNATCHES
10 Alternating dumbbell Deadlifts
5 Dumbbell Hang High Pulls
10 Hang Dumbbell Snatches (5 each side)
Metcon
“Peek-a-Boo” (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
[COMPETE/TRAIN] Use:
Dumbbell Hang Snatches (50/35)
[SWEAT] Use:
Dumbbell Hang Snatches (35/20)
After Party
MOBILITY
1:00 Pec Stretch on Wall (each side)
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: GHD Sit-ups
Minute 3: Bike Calories
Minute 4: Wall Walks
Minute 5: Rest
Modifications
1000m RUN
-2500/2000m Bike
-1250/1000m Row
-1000/800m Ski
DOUBLE UNDERS
-Reduce Reps
-90 Single Unders
-Plate/Line Hops
HANG DB SNATCH
-Reduce Reps
-Reduce Load
-Hang DB clean
-KB Swings