CrossFit Ballwin – CrossFit
Daily Mindset
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Warm-up
Rotating 0:30 stations between partners:
Plank Shoulder Taps – Active Samson – Knuckledraggers
Jumping Jacks- Squat to Stand – Push-Up to Down Dog
TECHNIQUE & BUILD
OVERHEAD SQUAT/LUNGES
With an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind the Neck Snatch Grip Push Presses
5 Snatch Grip Stiff Legged Deadlifts
0:30 Front Rack Reverse Lunges
5 Pausing Overhead Squats
Movement Specific Warm-Up
TOES TO BAR
10 Scap Retractions
5 Kip Swings
5 Hanging Knee Raises
5 Strict Knees to Chest
5 Kipping Knees to Chest
5 Toes to Bar
Metcon
“Crumbl” (Time)
[Teams of 3]
For Time:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges
After each round…
90 Overhead Squats
*One Athlete working at a time, Partition reps as needed
[COMPETE/TRAIN] Use:
Barbell – 75/55
[SWEAT] Use:
Barbell – 45/35
After Party
MOBILITY
1:00 Frog Stretch
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Bike Calories
Minute 2: Kettlebell Swings @kettlebell(53/35)
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target (6″)
Minute 5: Rest
Modifications
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest/Elbow
-V-Ups/Hollow Rocks
-Sit-Ups
REVERSE LUNGES
-Reduce Load
-Box Step Ups
-DB/KB Goblet Lunges
OVERHEAD SQUATS
-Reduce Load
-OHS to a Med. Ball
-Single DB OHS/Reverse Lunges