CrossFit Ballwin – CrossFit
Daily Mindset
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Warm-up
Get Hot/Activate/Practice
1:00 Bike
:30 Single Unders
:30 of Handstand Hold/Wall Walk/Plank Hold
:30 Single Dumbbell Deadlifts (switch at :15)
:30 Bike (increase pace)
:30 Double Under Practice
1:00 Practice – HSPU Negative (use Abmat if needed) or Negative DB Strict Press
:30 Overhead DB Hold (Right Arm)
:30 Overhead DB Hold (Left Arm)
1:00 Bike Test (Aim for 15/12+ Calories)
1:00 Double Under Test
1:00 Practice – Strict HSPU
8 Alternating Dumbbell Snatches (4 each arm)
5:00 Practicing Handstand Push-Ups / Double-Unders
Metcon
“THE SPINS” (Time)
[COMPETE]
For Time:
30/24 Calorie Bike
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Bike
*On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)
[TRAIN]
For Time:
30/24 Calorie Bike
100 Double Unders
30 Double DB Push Press (50/35#)
100 Double Unders
30/24 Calorie Bike
*On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)
[SWEAT]
For Time:
30/24 Calorie Bike
100 Double Unders
30 Double DB Push Press (35/25#)
100 Double Unders
30/24 Calorie Bike
*On the Minute: 6 Alternating Dumbbell Power Snatches (35/25)
After Party
2:00 Recover/Clean/Record Scores
1:00 Shoulder to Floor Stretch (Each Side)
1:00 Down Dog
1:00 Alternating Bird Dogs
BEYOND THE 60
3 Giant Sets:
15 Double Dumbbell Bench Press
18 Single Legged Landmine Romanian Deadlifts (Each Side)
21 Banded Pull Throughs
Rest 2:00 Between Sets
Modifications
BIKE
Decrease Reps
40/32 Calorie Row
30/24 Calorie Ski Erg
600 Meter Run
DOUBLE UNDERS
Decrease Reps
150 Single Unders
HANDSTAND PUSH-UPS
Decrease Reps
Define Range of Motion (Stack Abmats)
Double Dumbbell Push Press
Strict HSPU