CrossFit Ballwin – CrossFit
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