CrossFit Ballwin – CrossFit
Daily Mindset
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammad Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
Warm-up
30 Seconds Each
Push-up to Down Dog
Jumping Jacks
Alternating Bird Dogs
Active Spidermans
Lateral Hops Over Rope
Front Plank
Up Dog
Easy Single Unders
Front Plank to Push-up Plank
Active Samson
Double Taps
Shoulder Taps
Mobility
Couch Stretch: 1 Minute Each Side
Pec Stretch on Wall: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Strength & Skill
Double Unders & HR Push-Ups:
1. The Hands
Toes to Bar:
1. Fast Flick
Gymnastics
Toes-To-Bar (10 EMOM – Max Reps each minute)
This is a time for athletes to work on getting or stringing together T2Bs
Metcon
“Wunderful” (Time)
10 Rounds For Time:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
“Wunderful” — Beef’d Up (Time)
5 Rounds For Time:
30 Double Unders
15 GHD Sit-ups
30 Double Unders
15 Handstand Push-ups
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Chest
Triceps
Quads
Modifications
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
ABMAT SIT-UPS
Sit-ups with Feet Anchored
HAND RELEASE PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups