CrossFit Ballwin – CrossFit
Daily Mindset
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Warm-up
Activate/Get Hot
Get as far as you can in 4:00 of:
“Mini Flight Simulator”
Double-Under (Single-Under x 2)
5-10-15-20-25-30-25-20-15-10-5
if you break a set, start back at the beginning of that set
5 Reps of Squat Therapy – :5 descent w/ :3 pause at the bottom
Strength & Skill
FOCUS: SOUND HIP FUNCTION – “A snappy hip will help the grip”
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[TRAIN]
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
8 Strict Pull-Ups
[SWEAT]
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
After Party
1:00 Wrist Stretch (same time)
1:00 Pigeon (each side)
1:00 Banded Lat Stretch (each side)
After Bash – not mandatory
Accumulate 2:00 of an L-Sit
This can be from a seated position, on parallettes or rings.
BEYOND THE 60
For Time:
30 Power Snatches
Athlete’s weight is a percentage of their 1RM Snatch:
Today’s weight – 70%
Modifications
RUN
Decrease Distance
500/450m Row
400/360m Ski Erg
27/21 Calorie Bike
KETTLEBELL SWINGS
Decrease Load/Reps
Decrease Range-of-Motion (shoulder or eye level)
Single Arm Russian Dumbbell Swings
KB Deadlifts
PULL-UPS
Decrease Reps
Banded Strict Pull-ups
Ring Rows