CrossFit Ballwin – CrossFit
Daily Mindset
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Warm-up
Activate
Alternating Tabata (:20 sec work/:10 sec transition)
Alternating Active Spiderman Stretch
Hollow Hold
Arch Hold
Alternating Plank Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
FOCUS: EFFICIENT TRANSITIONS – “Leave It Better Than You Found It”
Weightlifting
Back Squat (Reps 6-4-3-2-2-3-4-6)
*Increase the load from sets 6-4-3-2-2
*Decrease the load for the last set of 3-4-6.
*Try to lift more than the first set of 6-4-3
Metcon
“ON THE GO” (Time)
[COMPETE/TRAIN]
For Time:
30/24 Calorie Bike
120 Double Unders
30/24 Calorie Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts (185/135)
[SWEAT]
For Time:
30/24 Calorie Bike
120 Double Unders
30/24 Calorie Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts (135/95)
After Party
Foam Roll – 1:00 Each
Thoracic Spine
Lats
Stretch – 1:00 Each
Couch Stretch
Calf Stretch on Post
BEYOND THE 60
4 Giant Sets:
10 Single Legged Romanian Kettlebell Deadlifts (5 Each)
:20-:30s Second Supinated Grip Dead Hang
30-50′ Handstand Walk
Rest as needed between sets.
Modifications
BIKE
Decrease Reps
40/32 Calorie Row
30/24 Calorie Ski Erg
600 Meter Run
DOUBLE UNDERS
Decrease Reps
2:00 of Double Under Practice
180 Single Unders
DEADLIFTS
Decrease Load/Reps
Define Range of Motion (Deadlift from plates)
Single Dumbbell/Kettlebell Deadlift