CrossFit Ballwin – CrossFit
Daily Mindset
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to the finish line… only to rush to find the next?
It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line, that we’ll never reach.
The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.
Warm-up
Get Hot/Activate
:60 Bike (easy)
10 Plank Up Downs (Plank on elbows, up to hands and back down)
10 Long Legged Sit Ups (Attempt to reach toes each rep)
:45 Bike (moderate – this can be a test for the workout)
5 Push-Ups to Down Dog
5 V-Ups or Tuck Ups
:30 Bike (hard)
Strength & Skill
FOCUS: SETTING AND HOLDING PACES – “Hold the Line!”
Metcon
“HANGRY” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups
[TRAIN]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)
[SWEAT]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Bike
9 Hang Power Snatches (65/45)
6 Dumbbell Strict Presses (35/25)
After Party
Stretch
:30 Cobra Stretch
:30 Banded Lat Stretch (each side)
*Foam Roll
1:00 Lumbar Spine (Left)
1:00 Lumbar Spine (Right)
1:00 Quad (Left)
1:00 Quad (Right)
BEYOND THE 60
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat
[Rest 2 Minutes Between Sets]
Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
Modifications
TOES TO BAR
Reduce Reps
Toes as high as possible
Knees to Elbows
Hanging Knee Raises
Kip Swings
Toe Raises
V-Ups
BIKE
Decrease Reps
15/12 Calorie Row
9 Ten Meter Shuttle Runs
12/9 Calorie Ski
200m Run
HANG POWER SNATCHES
Decrease Load/Reps
DB Hang Power Snatch
HANDSTAND PUSH-UPS
Decrease Reps
Decrease Range-of-Motion (Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups