CrossFit Ballwin – CrossFit

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Daily Mindset

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Warm-up

Movement Prep / Activation (2:00)

:30 Jumping Jacks

:30 PVC Strict Press (w/ :02 pause overhead)

:30 Stiff-legged Deadlifts (w/ :02 pause at the bottom)

:30 Row (w/ :03 reset to the catch)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

HANDSTAND PUSH-UP – Focus: Correct Line of Action – “Shift the shoulders THEN pull the elbows forward”

Metcon

“THINK TWICE” (AMRAP – Rounds and Reps)

[COMPETE]

AMRAP 10:

15/12 Calorie Row

9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:

15/12 Calorie Row

9 Deadlifts (275/185)

Score = Sum total of rounds and reps accumulated for each AMRAP

[TRAIN]

AMRAP 10:

15/12 Calorie Row

9 DB Strict Press (50/35)

[Rest 5 Minutes]

AMRAP 10:

15/12 Calorie Row

9 Deadlifts (275/185)

[SWEAT]

AMRAP 10:

15/12 Calorie Row

9 DB Strict Press (35/25)

[Rest 5 Minutes]

AMRAP 10:

15/12 Calorie Row

9 Deadlifts (185/135)

After Party

Stretch

1:00 Child’s Pose (on Box or Bench)

1:00 Shoulder to Floor Stretch (:30 each side)

1:00 Straddle Stretch

BEYOND THE 60

RING DIP:[BASED ON MAX UNBROKEN SET]

If you have …5 Unbroken: 4-3-3-2-1

10 Unbroken: 9-8-7-6-5

15 Unbroken: 12-10-8-6-4

20 Unbroken: 18-15-12-8-4

25 Unbroken: 20-16-12-8-4

Modifications

ROW

Decrease reps

12 Ten Meter Shuttle Runs

12/9 Calorie Ski Erg

12/9 Calorie Bike

200m Run

HANDSTAND PUSH-UP

Decrease Reps (to be completed between :30-:60)

Decrease Distance (to Abmats)

Double/Single Dumbbell Strict Press

Barbell Strict Press

DEADLIFTS

Decrease Load

Double Dumbbell/Kettlebell Deadlifts

Single Dumbbell/Kettlebell Deadlifts

Odd Object Deadlifts