CrossFit Ballwin – CrossFit

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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Warm-up

Row Warmup

2 Minute Easy Row

Bodyweight Warmup (30 Seconds Each)

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spidermans

Arch Hold

Shoulder Taps

Squat to Stands

Straight Leg Sit-ups

Alternating Bird Dogs

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Strength & Skill

Row:

1. Push, Don’t Pull

Gymnastics:

1. The Legs

Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
*This is a benchmark that test your work capacity & gymnastics endurance.

After Party

Strict Handstand Push-up Conditioning

For Time:

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

Modifications

ROW

Equal Calorie Bike Erg

Calorie Bike, Ski Erg:

21/15

15/12

12/9

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Double Dumbbell Rows

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Double Dumbbell Rows

TOES TO BAR

Reduce Reps

Knees to Elbows/Chest/Waist

Toe Raises

Weighted Sit-ups