CrossFit Ballwin – CrossFit

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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