CrossFit Ballwin – CrossFit
Daily Mindset
“If you fight for your limitations, you get to keep them.” – Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
Warm Up
Activation
1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings
1:00 Alternating Bird-Dogs
1:00 Squat-to-Stand
:30 Arch Ups
:30 Hollow Hold
Medicine Ball Clean Warm-Up
5 MB Deadlifts
5 MB Deadlift Shrugs
5 MB Front Squats
5 MB Shrug & Pull Under
5 MB Cleans
Strength & Skill
FOCUS: ACCURACY (it’s one of the 10 General Physical Skills) – “Work smarter, not harder.”
DOUBLE UNDER – “Top of the head to the roof”
ROWING – Stay within the lines. A little fun and practice.
WALL BALLS – “Know your spot aka distance between athlete and wall!”
Weightlifting
Bench Press (Based on running clock)
On a Running Clock:
[0:00]: 10 Bench Press
[2:00]: 8 Bench Press
[4:00]: 6 Bench Press
[6, 8, 10, 12:00]: 4 Bench Press
Metcon
“WALL TO WALL” (AMRAP – Rounds and Reps)
COMPETE/TRAIN
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (20/14)
[Add 10 Wall Balls Per Round]
*Score = Rounds and reps accumulated in 15:00
SWEAT
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (14/10)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (14/10)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (14/10)
[Add 10 Wall Balls Per Round]
After Party
1:00 Puppy Pose
1:00 Banded Shoulder Distraction (each side)
1:00 Foam Roll – Quads (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
25′ Dumbbell Bear Crawl (50’s/35’s)
100m Farmers Carry
Rest 2:00 between sets.
Modifications
DOUBLE UNDERS
Decrease Reps
45 Single Unders
30 Line Hops
ROW
Decrease Reps
12/9 Calorie Bike
12 Ten Meter Shuttle Runs
12/9 Calorie Ski Erg
200m Run
WALL BALLS
Decrease Load
Decrease Reps
Squat Jumps
Medicine Ball Squats
Single Dumbbell Thrusters
Push Presses