CrossFit Ballwin – CrossFit
Daily Mindset
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Warm-up
0:30 Downdog
0:30 Single Unders
0:30 Active Samson
0:30 Single Unders
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Knuckle Drags
0:30 Single Unders
0:30 Overhead Tricep Stretch (0:15 each)
0:30 Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Push Press (Build to Heavy Set of 5)
1×5 @ 90% Heavy 5
1×5 @ 80% Heavy 5
Movement Specific Warm-Up
10 Single Dumbbell Strict Presses (hold dumbbell horizontally in both hands)
0:10 Single Dumbbell Hold (hold dumbbell horizontally in both hands)
20 High Single Unders
10 Bodyweight Reverse Lunges
5 Single Dumbbell Push Press (each arm)
0:10 Single Dumbbell Overhead Hold (each arm)
20 Jumping Double Taps (no rope)
10 Single Dumbbell Reverse Lunges (switch front rack side at 5 reps)
5 Double Dumbbell Push Jerks
0:10 Double Dumbbell Overhead Hold
20 Double Unders
10 Double Dumbbell Front Rack Reverse Lunges
Metcon
“AN ARM & A LEG” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 20:
10 Handstand Push-ups
30 Double Unders
50-ft. Dumbbell Front Rack Lunge
Dumbbells: (50’s/35’s)
*Score = Rounds + Reps
5ft Dumbbell Front Rack Lunge = 1 Rep
[TRAIN]
AMRAP 20:
10 Dumbbell Shoulder to Overhead
30 Double Unders
50-ft. Dumbbell Front Rack Lunge
Dumbbells: (50’s/35’s)
[SWEAT]
AMRAP 20:
10 Dumbbell Shoulder to Overhead
30 Double Unders
50-ft. Dumbbell Front Rack Lunge
Dumbbells: (35’s/25’s)
After Party
MOBILITY
1:00 Couch Stretch (each side)
Modifications
HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce ROM (stack AbMats)
-Double Dumbbell Shoulder to Overhead
-Hand Release Push-ups
DOUBLE UNDERS
-Reduce Reps
-Cap at 0:45
-High Single Unders
-45 Single Unders
-30 Line Hops
-7 Calorie Bike
50-FT DUMBBELL FRONT RACK LUNGES
-Reduce Load
-Reduce Distance
-16 Step-Back Lunges