CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
This week let’s seek to understand and listen sincerely before responding.
While someone is talking, are you truly listening?
. . . Are you biting at the bit to respond?
. . . Are you thinking about what you are going to say?
. . . Are you “story hijacking” and interrupting with something about yourself?
This week when someone is talking to you, make a conscious effort to be completely engaged in what they are saying and be patient to respond.
Warm-up
0:30 Hip Bridges
0:30 Plank
0:30 Updog to Downdog
0:30 Active Spiderman
0:30 Left Side Plank
0:30 Right Side Plank
0:30 Standing Straddle Stretch
0:30 Inchworm to Push Up
0:30 Alternating Quad Stretch
Weightlifting
EMPTY BARBELL
10 Good Mornings
10 Stiff Legged Deadlifts
10 Deadlifts
LIGHT BARBELL
2 Sets of 5 increasing & working on controlled form
Pt. 1: Deadlift (5 Reps – Building across 5 sets on the 1:30)
Metcon
“DEAD BATTERIES” (Time)
[COMPETE/TRAIN]
5 Rounds For Time:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
10 Deadlifts (225/155)
[SWEAT]
5 Rounds For Time:
100 Meter Farmers Carry (35’s/25’s)
30 AbMat Sit-ups
10 Deadlifts (175/125)
After Party
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (each side)
AFTER CLASS
3-3-3-3-2-1-1:
Snatch
After every set. . .
12 Dumbbell Bent Over Rows (each side)
Modifications
100 METER FARMERS CARRY
-Reduce Distance
-Reduce Load
-1:00 Dumbbell Farmer Carry Hold
ABMAT SIT-UPS
-Reduce Reps
-1:30 Plank Hold
DEADLIFTS
-Reduce Reps
-Reduce Load
-Double Dumbbell Deadlifts