CrossFit Ballwin – CrossFit
Daily Mindset
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example ”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asked him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Warm-up
0:30 Jumping Jacks
0:30 Downdog
0:30 Single Unders
0:15 Knuckle Drags
0:15 Alternating Quad Stretch
0:30 Single Unders (fast and low)
0:15 Active Samson
0:15 Arm Circles (backwards)
0:30 Single Unders (high slow)
0:15 Inchworm to Push-up
0:15 Lying Chest Opener Stretch
0:30 Double Unders
0:15 Overhead Tricep Stretch (one side)
0:15 Overhead Tricep Stretch (other side)
Movement Specific Warm-Up
SINGLE DUMBBELL
0:20 Deadlifts (each side; dumbbell outside of feet)
0:20 Strict Press (one dumbbell in both hands held horizontally)
0:20 Goblet Lunges
DOUBLE DUMBBELL
0:20 Deadlifts (dumbbells outside of feet)
0:20 Shoulder to Overhead
0:20 Front Rack Lunges in Place
HANDSTAND PRACTICE [5:00]
[COMPETE] Practice HSPUs
[TRAIN] Practice Kicking Up to Handstand/Handstand Holds
[SWEAT] Practice Kicking Up to Handstand/Handstand Holds
Athletes who do not want to practice Handstands can. . .
4 Sets:
0:40 Plank Hold (high, forearm, side)
0:20 Rest
FARMERS CARRY
100-ft. Farmer’s Carry
HSPU/DUMBBELL SHOULDER TO OVERHEAD
0:10 Handstand/Dumbbell Overhead Hold
5 HSPUs/Dumbbell Shoulder to Overhead
FRONT RACK LUNGES
20-ft. Front Rack Walking Lunges
PRACTICE ROUND
10 Double Unders
100-ft. Dumbbell Farmers Carry
10 Double Unders
5 HSPUs/Double Dumbbell Shoulder to Overhead
10 Double Unders
20-ft. Dumbbell Front Rack Lunge
Metcon
“ALL HANDS ON DECK” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 25:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Handstand Push-ups
30 Double Unders
100-ft. Dumbbell Front Rack Lunge
Dumbbells: (50’s/35’s)
[TRAIN]
AMRAP 25:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder to Overhead
30 Double Unders
100-ft. Dumbbell Front Rack Lunge
Dumbbells: (50’s/35’s)
[SWEAT]
AMRAP 25:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder to Overhead
30 Double Unders
100-ft. Dumbbell Front Rack Lunge
Dumbbells: (35’s/25’s)
After Party
MOBILITY
1:00 Banded Lat Stretches
Every 2 Minutes x 7 Sets:
18/14 Calorie Row
Max Hollow Body Rocks or Straight Leg Sit-ups
Modifications
DOUBLE UNDERS
-Reduce Reps
-Cap at 0:45
-45 Single Unders
-30 High Single Unders
-30 Line Hops
-0:30 on Any Machine
-100m Run
300-FT. FARMERS CARRY
-Reduce Distance
-Reduce Load
-Accumulate 1:30 Double Dumbbell Farmer’s Hold
-Accumulate 1:30 in a Plank Hold
HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce ROM (stack AbMats)
-Double Dumbbell Shoulder to Overhead
-Hand Release Push-ups
-Accumulate 1:30 Handstand Hold
100-FT. FRONT RACK WALKING LUNGES
-Reduce Distance
-Reduce Load
-30 Front Rack Step Back Lunges