CrossFit Ballwin – CrossFit

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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Warm-up

Mobilize/Activate/Get Hot

1:00 Stretch Flow

:30 Frog Hops

:30 Box Step-Up

:30 Child’s Pose on Box

200m Run

Strength & Skill

FOCUS: MIDLINE STABILIZATION – “No achy break spines”

Weightlifting

Front Squat (3 sets of warm-up, then building to a heavy 5 rep)

Metcon

“POKER FACE” (3 Rounds for reps)

[COMPETE/TRAIN]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

Score = Rounds and reps accumulated. The Run is only a Buy-In.

[SWEAT]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (75/55)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (95/75)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Score = Rounds and reps accumulated. The Run is only a Buy-In.

After Party

3:00 Recovery/Clean-Up/Log Scores

Stretch

:30 Hamstring Stretch on Box (each side) – foot on the box with a straight leg

:30 Pigeon Stretch on Box (each side)

:30 Calf Stretch on Box or Post (each side)

BEYOND THE 60

4 Sets for Quality:

50′ Single Dumbbell Overhead Walking Lunge

Move for technical proficiency. Alternate arms each set for a total of two per side.

Modifications

RUN

Decrease Distance

500/450m Row

400/350m Ski

1000/900m Bike

FRONT SQUATS

Decrease Load/Reps

Dumbbell Goblet/Front Squats

BURPEE BOX JUMP OVERS

Decrease Reps

Decrease Box Height/Step up

Bar Facing Burpees