CrossFit Ballwin – CrossFit
Daily Mindset
THINK
Let’s make time this week. . . and hopefully weekly going forward to do a “Life Audit”
-3 things in my life that are important to me
-3 things I spend my time on that are not important to me
-3 things I respect about myself
-3 things I want to do better
-3 characteristics I want others to see in me
-3 characteristics I want the people I spend time with to have
-3 goals for the year. . . month. . . week. . . daily
Warm-up
PISTOLS/JUMPING LUNGES
0:30 Reverse Lunges
0:30 Active Spiderman
0:30 Down Dog
0:30 Squat Hold
5 Squats
5 Front Scales Leg Lifts (each side)
Front Scale Hold (0:10 each side)
5 Pole/Rig Assisted Pistol (each side)
6 Alternating Pistols
OR
6 Alternating Jumping Lunges
HANDSTAND WALK/WALL WALKS
0:30 Straight Arm Plank
Kick Up to Handstand (Wall or Freestanding)
0:10 Handstand Hold (Wall or Freestanding)
10 Handstand Shoulder Shrugs or Freestanding Shoulder Taps
3 Wall Walks or 15ft Handstand Walk
Metcon
Pt. 1: “SKILLS THAT KILLS” (5 Rounds for reps)
[COMPETE]
5 Rounds:
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Alternating Pistols
Rest 30 Seconds
*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft
[TRAIN/SWEAT]
5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds
Pt. 2: “LET’S STAY TOGETHER” (AMRAP – Rounds and Reps)
[ALL TRACKS]
[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees
After Party
MOBILITY
1:00 Wall Assisted Calf Stretch (L/R)
4 Rounds:
12 Single Dumbbell Single Leg Deadlifts (each side)
12 Half Kneeling Single Dumbbell Strict Press (each side)
12 Banded Overhead Presses (each side)
Modifications
BURPEES
-Reduce Reps
-Straight Arm Burpees
-1x Sit-Ups
200 METER MED BALL RUN
-Reduce Distance
-Reduce Load
-250m Row (Higher Damper)
-15 x 10m Sandbag Shuttle Runs