CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.
Warm-up
Bike Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate
30 Seconds Each
Jumping Jacks
Active Spidermans
Single Unders
Push-up to Down Dog
Double Taps
Slow Air Squats
Mobility
Couch Stretch: 1 Minute Each Side
Calf Stretch On Post: 30 Seconds Each Side
Weightlifting
Back Squat (3 Sets of 5 Reps at 85% 1RM)
Strength & Skill
Review “Head Position” for each movement.
Metcon
“Double-Edged” (Time)
7 Rounds For Time:
12/9 Calorie Bike
30 Double Unders
10 Burpees
“Double-Edged” — Beef’d Up (AMRAP – Rounds and Reps)
TEAMS OF 2
AMRAP 20:
12/9 Calorie Bike
30 Double Unders
10 Burpees
*Switch After Full Rounds
After Party
Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
50 Kipping Handstand Push-ups
Modifications
BIKE
250/200 Meter Row
200/150 Meter Ski Erg
12/9 Calorie Bike
15 Shuttle Runs [10 Meters]
DOUBLE UNDERS
Reduce Reps
Single Unders (45)
Practice Time Caps (40 Seconds)
Double Taps
Line Hops
Over-and-Back Dumbbell Hops