CrossFit Ballwin – CrossFit

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Daily Mindset

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what to do.

Turn “don’t slow down” into “I can hold this pace”.

Turn “don’t mess this up” into “focus on a clean jump shot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So lets choose wisely.

Warm-up

2 Rounds

1 Minute Bike

30 Seconds Single Leg Glute Bridges (Each Leg)

30 Seconds Squat to Stands

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Forearms Stretch: 30 Seconds

Front Rack Stretch: 45 Seconds

Pigeon Pose on Box: 1 Minute (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Strength & Skill

Box Jump Overs & Power Cleans:

1. Hip Extension

Metcon

“Jumper Cables” (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Bike

12 Power Cleans (135/95)

9 Box Jump Overs (30″/24″)

After Party

Gymnastic Conditioning

For Time:

27-21-15-9:

Kettlebell Swings (70/53)

After Each Round:

50′ Handstand Walk

Modifications

BIKE

21/15 Calorie Row

15/12 Calorie Ski Erg

200 Meter Run

15 Shuttle Runs (10 Meters)

POWER CLEANS

Double Dumbbell Power Cleans

BOX JUMPS OVERS

Double Dumbbell Push Press

Double Dumbbell Hang Power Cleans