CrossFit Ballwin – CrossFit
Daily Mindset
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
We’re drawing close to one of the most memorable years of recent decades… 2021.
As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.
Imagine we’re sitting together in a coffee shop… and it’s the end of 2022. Just about a year from today.
And I ask you,
”Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”
”Did you set any goals that you set, but happened to miss? What would you change?”
”And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”
Warm-up
0:30 Downdog
0:30 Active Spiderman
0:30 Inchworm to Push Up
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest)
MOBILITY
1:00 Kneeling Forearm Stretch
Metcon
“ON REPEAT” (10 Rounds for time)
[COMPETE/TRAIN]
On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike
[SWEAT] Use:
Weight- 95/65
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
After Party
MOBILITY
1:00 Child’s Pose
AFTER CLASS
Romanian Deadlifts
5 Sets for Quality:
8 Bent Over Double Dumbbell Rows
10 Barbell Roll-Outs
10 LIGHT Romanian Deadlift
12 Feet Elevated Ring Rows
Rest as needed.
Modifications
HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Double Dumbbell Hang Power Cleans
30 DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-Line Hops
500 METER BIKE
-250m Row
-200m Run
-200m Ski
-15 x 10m Shuttles