CrossFit Ballwin – CrossFit

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Daily Mindset

“Patience is not the virtue. Discipline is.”

Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.

Discipline to our commitments, regardless of how large or seemingly small.

Discipline to our values, staying true to ourselves in both our best and worst moments.

Discipline to the details, when there‚Äôs every reason to “let this one slide”.

Patience is a subset of a deeper practice.

That of discipline.

Warm-up

200m Slow Jog

:30 Step Back Lunges

:30 Knuckle Draggers

:30 Box Step overs at 20″

3 Rounds with a Partner:

Partner 1: 100m Run

Partner 2: Hollow Hold Until Partner 1 Returns then Switch

Strength & Skill

Double DB Box Step-Overs:

1. Plant Lead Foot

2. Brace Mid-Section

DB Farmer’s Carry:

1. Shoulders, Back & Down

Run:

1. Stay Tall, Open Chest

L-Sit:

1. Progression

Metcon

Time allotted today to complete the “After Party” during class (v-ups & stretch).

“STAND & DELIVER” (AMRAP – Rounds and Reps)

AMRAP 16:

10 Double DB Box Step Overs (50/35# / 24″/20″)

100m DB Farmer’s Carry (50/35#)

200m Run

:30 L-Sit (Accumulate)

Score = The number of rounds and reps completed in the 16:00 window

Log meters as reps

Log seconds as reps

Example: If you get through 3 rounds and

Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5

After Party

40 V-Ups

Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30

GROUP STRETCH

Dumbbell Assisted Straddle Stretch: :45

Table Top Stretch: 1 Minute

1:00 Figure 4 – each side

ACCESSORY (BEYOND THE 60)

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

4 Sets For Quality:

10 Tempo Single Leg Romanian Deadlifts (4 Seconds Negative & Stand)

15 Weighted Sit ups

20 Empty Bar Bent Over Rows (Supinated Grip)

Modifications

DOUBLE DUMBBELL BOX STEP OVERS

Decrease Load/No Dumbbells

Decrease Reps

Box Step Ups

20 Step Back Reverse Lunges/Jumping Lunges

FARMERS CARRY

Decrease Load

Decrease Distance

RUN

21/15 Cal Row

15/12 Cal Ski Erg

15/12 Cal Bike