CrossFit Ballwin – CrossFit
Daily Mindset
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Warm Up
Get Hot
100m Jog
:45 Bike
100m Run
:30 Bike
100m Run
:15 Bike
Increase speed on the run
Activation
:10 Hollow Body Hold x 3
:10 Superman Hold x 3
:20 Laying Alternating Toe Touch x 1
Mobility
1:00 Pike Stretch
Strength & Skill
Main Focus: Active Shoulders
1. Knuckles Up
Metcon
“PEDAL PUSHER” (1 Rounds for time)
On the 5:00 x 5 Rounds:
12/9 Calorie Bike
400m Run
12 Toes-to-Bar
MODIFICATION #1
On the 5:00 x 5 Rounds:
12/9 Calorie Bike
400m Run
8 Toes-to-Bar
MODIFICATION #2
On the 5:00 x 5 Rounds:
10/7 Calorie Bike
400m Run
12 Hanging Knee Raises
– Score is the slowest round.
After Party
COOL-DOWN [50:00-60:00]
1:00 Banded Hamstring Stretch (each side)
1:00 Banded Lat Stretch (each side)
:30 Calf Stretch (each side)
BEYOND THE 60
Bench Press:
Build to a Heavy 5 for the Day
Modifications
BIKE
Decrease Reps
21/15 Calorie Bike Erg/Row
15 Ten Meter Shuttle Runs
15/12 Calorie Ski
200m Run
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups
RUN
Decrease Distance
500/400m Row
1000/800m Bike
400/350m Ski