CrossFit Ballwin – CrossFit

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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Warm Up

Get Hot

Run 200m

10 Shoulder Taps

10 Active Spiderman

10 Body Weight Good Mornings

Run 200m

10 Hollow Rocks

10 Supermans

10 Squat Therapy Reps

Strength & Skill

Focus: Torso Angle – Hips Back, Shoulders Forward

Metcon

“OH. OHHHHHHHH!?!” (Time)

6 Rounds For Time:

15 Ring Dips

21 Russian Kettlebell Swings (70/53#)

200m KB Goblet Carry (70/53#)

MODIFICATION #1

6 Rounds For Time:

15 Banded Ring Dips

21 Russian Kettlebell Swings (53/35#)

200m KB Goblet Carry (53/35#)

MODIFICATION #2

6 Rounds For Time:

15 Jumping Ring Dips

21 Russian Kettlebell Swings (35/26#)

200m KB Goblet Carry (35/26#)

After Party

2:00 Recovery

200m Walk, Stretch & Socialize 🙂

Coach can select stretches or ask athletes for their favorite stretches

BEYOND THE 60

3 Sets for Quality

8 Turkish Get-ups

:30 Handstand Hold

Modifications

RING DIPS

Decrease Reps

Toe Supported Ring Dip

Jumping Ring Dips

Dips off a Box

RUSSIAN KETTLEBELL SWINGS

Decrease Load

Decrease Reps

Single Arm KB/DB Swings

GOBLET CARRY

Decrease Load

Double DB/KB Front Rack Carry

Double DB/KB Farmers Carry