CrossFit Ballwin – CrossFit
Daily Mindset
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Warm-up
Row Warmup
60 Seconds Easy
40 Seconds Moderate
20 Seconds Moderate-Fast
30 Seconds Each
Jumping Jacks
Lateral Squats
Single Unders
Wall Squats
Double Taps
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Calf Stretch on Post: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Forearms Stretch: 1 Minute
Strength & Skill
Double Unders:
1. Light Feet
Row & Front Squats:
1. Heavy Feet
Metcon
With whatever time remains in the 25-minute window, you’ll have that time to build to a heavy triple front squat from a rack
“Airborne” (Time)
AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
*Time Remaining:
Build to Heavy 3-Rep Front Squat
Weightlifting
Front Squat (Build to Heavy 3-Rep Front Squat)
After Party
Not For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Deficit Handstand Push-ups (Athletes Choice)
Strict Chest to Bar Pull-ups
Modifications
DOUBLE UNDERS
1.5x Single Unders
Line Hops
15/12 CALORIE ROW
12/9 Calorie Bike
200 Meter Run
15 x 10-Meter Shuttle Runs
15 Burpees