CrossFit Ballwin – CrossFit
Daily Mindset
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Warm-up
1:00 Rowing
:30 Step-Back Reverse Lunges
:30 Alternating Single Leg Box Step-Ups
:40 Rowing
:30 Controlled Air Squats
:30 Box Jump Up and Step Downs
:20 Rowing (Above workout pace)
:30 Box Jump Overs (for quality)
1:00 Workout Paced Rowing (Aim for 250-200m)
Strength & Skill
FOCUS: Ring Muscle-Up – “Low From the Get-Go”
Metcon
“BAIT & SWITCH” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 20:
2 Ring Muscle-ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
[TRAIN]
AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
[TRAIN]
AMRAP 20:
2 Burpee Pull-Ups
4 Power Snatches (95/65)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
After Party
Mobility
1:00 Active Twisted Cross
1:00 Butterfly Stretch
2:00 Foam Roll: Thoracic Spine
BEYOND THE 60
Run
3×600 Meters at Moderate Pace
90 Seconds Rest
3×200 Meters at Faster Pace
90 Seconds Rest
3×500 Meters at Fast Pace
90 Seconds Rest
3×200 Meters at Fastest Pace
Modifications
RING MUSCLE-UPS
Decrease Reps to 1 RMU
Ring Muscle Up Transitions (Kneeling or L-Sit)
Burpee Pull-Ups
6 Ring Rows + 6 Ring Dips
POWER SNATCHES
Decrease Reps
Decrease Load
Hang Power Snatches
Alternating Single Dumbbell Power Snatches
Kettlebell Swings
BOX JUMP OVERS
Decrease Reps
Decrease Height
Step-Ups
Squat Jumps
ROW
Decrease Distance (to a distance that can be completed under 2:00)
400m Ski Erg
25/18 Calorie Bike
30 Ten Meter Shuttle Runs