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.
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
“ROUND ABOUT” (Time)
Buy-In: 400 Heavy Rope
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (185/135)
75/50 Cal Bike
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (185/135)
75/50 Cal Bike
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (185/135)
Buy-Out: 400 Heavy Rope
After Party
Handstand Walk
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk
Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice
Modifications
3 BURPEE BOX JUMPS
6 Burpees to Touch (6″ Above Reach)
6 DOUBLE DUMBBELL FRONT SQUATS
12 Single Arm Dumbbell Front Squats (6 Each)
12 Single Dumbbell Goblet Squats
6 Barbell Front Squats
12 Odd Object Front Squats
12 Wallballs
18 Air Squats
12 Jumping Air Squats
9 DEADLIFTS
18 Single Dumbbell Deadlifts (9 Each)
12 Double Dumbbell Deadlifts
18 Odd Object Deadlifts
75/50 BIKE
100/75 Calorie Row
600 Meter Run
45 Shuttle Runs [10 Meters]