CrossFit Ballwin – CrossFit

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Daily Mindset

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.

Warm-up

2 Rounds

With Workout Weight Kettlebell:

1 Minute Bike (Faster in 2nd Round)

1 Minute Active Samson + Air Squat

1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)

Carry Kettlebell in Circle Around Room

Mobility

Kettlebell Thoracic Opener: 1 Minutes

Kettlebell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Kettlebell Swings:

1. Arms Overhead Position

2. Breathing

AbMat Sit-ups:

1. Arms Overhead Position

Bike:

1. Transition

Weightlifting

Back Squat ( Build to & maintain 5 sets of 5 reps )

Metcon

“Pardon the Interruption” (Calories)

AMRAP 16:

Max Calorie Bike

[On the 0:00]: 21 Kettlebell Swings (53/35)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings (53/35)

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings (53/35)

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings (53/35)

[On the 14:00]: 21 AbMat Sit-ups

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Upper Back

Quads

Glutes

Modifications

MAX CALORIE BIKE

Max Calories Any Machine

Max Double Unders

Max 10-Meter Shuttle Runs

21 KETTLEBELL SWINGS

20 Single Arm Russian Dumbbell Swings (10 Each)

21 Odd Object Ground to Overhead

10 Single Arm Dumbbell Devil’s Press (5 Each Side)

21 ABMAT SIT-UPS

Sit-ups with Feet Anchored