CrossFit Ballwin – CrossFit
Daily Mindset
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
There is a difference between understanding what we need to do, and actually doing it.
Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.
We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.
Warm-up
25 SECONDS EACH (WITH LIGHT DUMBBELL)
Slow Air Squats
Single Dumbbell Romanian Deadlifts (Each Side)
Slow Air Squats
Single Dumbbell Russian Swings (Each Side)
Slow Air Squats
Single Dumbbell Strict Presses (Each Side)
Push-up to Down Dog
Single Dumbbell Push Press (Each Side)
Push-up to Down Dog
Single Dumbbell Goblet Squats
Push-up to Down Dog
Single Dumbbell Front Squats (Each Side)
Mobility
Pigeon Pose + Lat Reach: 1 Minute (Each Side)
Chest Stretch: 30 Seconds (Each Side)
Strength & Skill
Strict Cindy:
1. Eyes
2. Move Prep
Double Dumbbell Movements
1. Upper Back
2. Move Prep
Metcon
“Speed Dating” (5 Rounds for reps)
5 Rounds:
AMRAP 3:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement (50’s/35’s)
-Rest 1 Minute Between Rounds
Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters
1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
After Party
Midline
3 Giant Sets:
10 Rower Pike-ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets