CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
-Epictetus
“Motivational speaker Jim Rohn famously said, “We are the average of the five people we spend the most time with.” The way we think, the way we feel about ourselves, and the choices we make are directly related to the people we spend the most time with. Your most important tool to sharpening your life is surrounding yourself with good people.
Choose your future by choosing who you spend your time with.”
-Sarah Gardner (Daily JAM)
Warm-up
0:20 Easy Bike
0:10 Transition
0:20 Kettlebell Deadlifts
0:10 Transition
0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch
0:10 Transition
0:20 Hollow Body Rocks
0:10 Transition
0:20 Ski/Row
0:10 Transition
0:20 High Resistance Standing Bike
0:10 Transition
0:20 Kettlebell Swing “Starts”
0:10 Transition
0:20 Walking Samson Stretch/Walking Inchworm to Push Up
0:10 Transition
0:20 Slow AbMat Sit Ups
0:10 Transition
0:20 Ski/Row
0:10 Transition
0:20 Sprint Pace Bike
0:10 Transition
0:20 Russian Kettlebell Swings
0:10 Transition
0:20 High Knees/Butt Kicks
0:10 Transition
0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down)
0:10 Transition
0:20 Ski/Row
0:10 Transition
Metcon
“STATION WAGON” (5 Rounds for reps)
[COMPETE/TRAIN]
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
[SWEAT] Use:
Russian Kettlebell Swings – 53/35
****Score = Total Reps*****
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
Be sure to notice scoring & what constitutes as “1 Rep”
After Party
MOBILITY
1:00 Pigeon Pose (each side)
4 Rounds for Quality:
8 Single Dumbbell Bent Over Rows (each side)
10 Pausing Barbell Hip Bridges (0:03 pause at the top)
10 Strict Toes to Bar
Modifications
BIKE CALORIES
-Any Machine
RUSSIAN KETTLEBELL SWINGS
-Reduce Load
-Waist Height Swings
-Kettlebell Deadlifts
-Burpees
-Air Squats
10 METER SHUTTLE RUNS
-Any Machine
-200 Meter Run
-Walking Lunges
-Step Back Lunges
-Single Unders
ABMAT SIT UPS
-Hollow Body Rocks
-Lying Knee Tucks
-Plank
SKI CALORIES
-Any Machine Calories