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Components
"Bamm-Bamm"
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
05OCT2020 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
05OCT2020
Daily Mindset
"True happiness is to enjoy the present, without anxious dependence of the future" –Seneca
How often do we rush to finish line? Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.
Warm-up
3 Rounds
30 Seconds Each
With Lighter Dumbbell:
Easy Bike
Down Dog
Slow Dumbbell Goblet Squats
Leg Lifts Over Dumbbell
Mobility
Child's Pose on Ball: 1 Minute
Dumbbell Ankle Stretch: 40 Seconds (Each Side)
Strength & Skill
Review "Hands" on all movements.
Metcon
"Bamm-Bamm" (AMRAP - Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Bike
20 Toes to Bar
After Party
Front Squat + Back Squat
5 Supersets:
3 Front Squats
6 Back Squats
Rest as Needed Between Sets
Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat
Modifications
50 WALLBALLS
50 Jumping Air Squats
50 Single Dumbbell Goblet Squats
50 Medicine Ball Squat Cleans
40 ALTERNATING DUMBBELL SNATCHES
40 Barbell Power Snatches [Light]
40 Odd Object Ground to Overhead
40 Kettlebell Swings
40 Slamballs
30/24 BIKE
Equal Calories Any Machine (To Maintain Rep Scheme)
20 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
20 Toes Raises
20 Weighed AbMat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
"Bamm-Bamm"
Brendan Wuest
10/05/2020
2 + 127
Private
10/05/2020
2 + 62
Adam Duris
10/05/2020
2 + 35
Athletes
1
Brendan
Wuest
4:00 PM CrossFit
2 + 127
had fun with it
2
Private
6:30 AM CrossFit
2 + 62
3
Adam
Duris
4:00 PM CrossFit
2 + 35
4
Pat
Hertzel
9:30 AM CrossFit
2 + 8
5
Justin
Stein
4:00 PM CrossFit
1 + 108
6
Bryan
Schell
5:15 PM CrossFit
1 + 105
7
Kyle
Hardy
9:30 AM CrossFit
1 + 101
8
Jeremy
Chacon
5:15 PM CrossFit
2 + 90
knees to elbows
9
Caitlin
Brenner
4:00 PM CrossFit
2 + 82
10
Cassaundra
Eden
4:00 PM CrossFit
2 + 5
14#wb/25#db/knee raises
11
Bob
Naes
4:00 PM CrossFit
2 + 0
40#
12
Shannon
Moncheski
4:00 PM CrossFit
1 + 119
30lb, ttb
13
Josiah
Peacock
9:30 AM CrossFit
1 + 116
50# DB 1st round 40# DB 2nd round
14
Lars
Johansen
5:00 AM CrossFit
1 + 100
20# ball, 40# DB, knees to chest.
15
Lisa
Goforth-Naes
4:00 PM CrossFit
1 + 94
12# wb, 20# dB, T2B
16
Jonathan
Jansson
5:15 PM CrossFit
1 + 80
Knees to chest
17
Bob
Ebel
9:30 AM CrossFit
1 + 76
14# WB, 30# DB, 100% T2B
18
Koushik
Goud Aluvala
5:15 PM CrossFit
1 + 70
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