CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

Create the habit of exercising daily.

“You do not rise to the level of your goals. You fall to the level of your systems.” -James Clear

The fittest athletes in the gym are the ones who workout 5-6 days a week, at the same time, year after year.

Doing one big workout outside of your current fitness level, and then not being able to workout for three days will not get you fitter.

Working out 5-6 days a week, within your current fitness level, month after month, year after year WILL get you fitter.

A great way to create a “system” for training success is making exercise a part of your daily routine.

Find a class time that works for your schedule and stick to it until going to class at “x” time of day is simply part of your life and daily routine.

Warm-up

0:30 Downdog

0:30 Active Spiderman

0:30 Alternating Quad Stretch

AMRAP 4:

100 Meter Jog

10 Sit Ups

15 Glute Bridges

Weightlifting

EMPTY BARBELL

0:15 Good Mornings

0:15 Stiff Legged Deadlifts

0:15 Deadlifts

LIGHTWEIGHT

5 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

5 Deadlifts

MODERATE WEIGHT

4 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

4 Deadlifts

WORKOUT WEIGHT

3 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

3 Deadlifts

Deadlift (14 E2MOM: Build to a heavy 5 reps)

– 5 Deadlifts every 2 minutes for 14 minutes

Metcon

“MAY I HAVE ANOTHER” (1 Rounds for time)

[COMPETE/TRAIN]

On the 3:00 x 7 Rounds:

300 Meter Medball Run (30/20)

12 Toes to Bar

9 Deadlifts (185/135) 


[SWEAT]

On the 3:00 x 7 Rounds:

300 Meter Medball Run (14/10)

12 Toes to Bar

9 Deadlifts (135/95)


*Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.

After Party

1:00 Pigeon Pose (L/R)

3 Rounds

12 Kettlebell Romanian Deadlifts

10 High Plank Dumbbell Pull Throughs

8 V Ups

Modifications

300 METER MEDBALL RUN

-Reduce Distance

-Reduce Load

-Med Ball Run

TOES TO BAR

-Reduce Reps

-Knees To Chest

-2x Sit-Ups

DEADLIFTS

-Reduce Load

-Reduce Reps

-Double Dumbbell Deadlifts