CrossFit Ballwin – CrossFit
Daily Mindset
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
Warm-up
Get Hot/Activate
:30 Active Samson Stretch
:30 Squat Hold
:30 Inch Worms
Run 200m
:30 Leg Swings (forward and back)
:30 Leg Cradles
:30 Quad Stretch
Run 400m
Strength & Skill
FOCUS: ACTIVE SHOULDERS – “Resist the load”
Metcon
“BUY & HOLD” (AMRAP – Rounds and Reps)
[COMPETE/TRAIN]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters (75/55)
[Rest 4 Minutes, Then…]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats (75/55)
Score = Log rounds + reps for both AMRAPS. Score is sum total.
[SWEAT]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters (55/35)
[Rest 4 Minutes, Then…]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats (55/35)
After Party
Stretch
1:00 Standing Calf Stretch (switch legs every :15)
1:00 Couch Stretch (each side)
1:00 Shoulder to Floor (each side)
BEYOND THE 60
4 Sets:
9 Weighted AbMat Sit-Ups (Heavier Dumbbell)
15 Weighted AbMat Sit-Ups (Lighter Dumbbell)
21 AbMat Sit-Ups (Unweighted)
Rest As Needed Between Sets.
Modifications
RUN
Decrease Distance
1000/800m Row
50/35 Calorie Bike
DOUBLE UNDER
Decrease Reps
45 Single Unders
30 Line Hops
THRUSTER
Decrease Load/Reps
Double DB Thruster/Single DB Thrusters
PVC Front Squat + Push Press
OVERHEAD SQUATS
Decrease Load/Reps
Squat to a Target