CrossFit Ballwin – CrossFit
Daily Mindset
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Warm-up
0:30 Knuckle Drags
0:30 Quad Stretch
0:30 Active Samson
0:30 Active Spiderman
0:30 Downdog
0:30 Single Unders
0:15 High and Slow Single Unders
0:15 Low and Fast Single Unders
0:30 Double Under Practice
Weightlifting
Deadlift (15 minutes to build to a heavy set of 5)
Metcon
“CANNOLI” (Time)
[COMPETE]
Buy-In:
50/35 Calorie Bike
3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/35 Calorie Bike
[TRAIN] Use:
15 Deadlifts (185/135)
15 Hand Release Push Ups
[SWEAT] Use:
15 Deadlifts (135/95)
15 Hand Release Push Ups
After Party
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (L/R)
AFTER CLASS
3 Sets for Quality:
15 Strict Press w/ Band (band under feet)
15 Triceps Extensions w/ Band
10 Pallof Press w/ Band (L) into. . .
0:15 Pallof Hold (L)
10 Pallof Press w/ Band ( R ) into. . .
0:15 Pallof Hold ( R )
Modifications
50/35 CALORIE BIKE
50/35 Cal Ski
63/50 Cal Row
800m Run
60 x 10m Shuttle Runs
DEADLIFTS
Reduce Weights
Reduce Reps
Double Dumbbell or Kettlebell Deadlifts
Weighted Reverse Lunges
DOUBLE UNDERS
Reduce Reps
45 Single Unders
30 Line Hops
KIPPING HANDSTAND PUSH-UPS
Reduce Reps
Use 1-2 AbMats
Hand-Release Push-Ups