CrossFit Ballwin – CrossFit
Daily Mindset
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.
Warm-up
0:30 Bike Easy Pace
0:30 Bike Moderate Pace
0:30 Bike Fast Pace
During the AMRAP6: athletes can build in intensity every 2:00
0:30 Quad Stretch (each side)
BIKE PRACTICE ROUND
1:00 Bike Test Max Calories (Moderate Intensity)
During the AMRAP6: athletes can choose a target number of calories to focus hitting each minute
Metcon
“FURIOUSLY FAST” (3 Rounds for reps)
[COMPETE/TRAIN]
AMRAP 6:
Max Rounds of “DT” (115/85)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes
AMRAP 6:
Max Calorie Bike
[SWEAT] Use:
Weight for “DT” (75/55)
After Party
MOBILITY
1:00 Seated Quad Stretch (L/R)
AFTER CLASS
[For 16:00]
On the 0:00: 4 Barbell Front Squats
On the 1:00: 10 Dumbbell Z Press
Modifications
ROUNDS OF “DT”
-Reduce Load
-Reduce Reps
-Sub Dumbbell(s)
MAX ROUNDS OF “CINDY”
-Reduce Reps
-15 Push-Ups + 15 Air Squats
MAX CALORIE BIKE
-Max Cals On Any Other Machine