CrossFit Ballwin – CrossFit
Daily Mindset
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
Warm-up
3 Stations With Light Kettlebell
1 Minute Bike (Easy)
30 Seconds Knuckle Drags
30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)
1 Minute Bike (Easy-Moderate)
30 Seconds Bodyweight Good Mornings
30 Seconds Kettlebell Romanian Deadlifts
1 Minute Bike (Moderate)
30 Seconds Down Dog
30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)
Mobility
Kettlebell Assisted Straddle Stretch: 1 Minute
Couch Stretch: 2 Minutes Each Side
Strength & Skill
Russian Kettlebell Swings:
1. Counterbalance
2. Peak of Swing
AbMat Sit-ups & Bike:
1. Breathing
Metcon
“Jackpot” (AMRAP – Rounds and Reps)
AMRAP 20:
1,000 Meter Bike
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Lower Back
Hip Flexors
Hamstrings
Modifications
1,000 METER BIKE
500 Meter Row
400 Meter Run
400 Meter Ski
30 Burpees
RUSSIAN KETTLEBELL SWINGS
Single Arm Dumbbell Russian Swings