CrossFit Ballwin – CrossFit

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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