CrossFit Ballwin – CrossFit

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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