CrossFit Ballwin – CrossFit
Daily Mindset
“When doing your risk analysis, how do you measure the risk of doing nothing?”
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.
Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
A lens to view these decisions through, is to put us 10 years from now.
What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?
Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.
Warm-up
Bike 2:00 – Easy / Jog 400m
:60 Squat Hold
:30 Knuckle Draggers
Bike 1:00 – Moderate / Jog 200m
10 Scap Retractions
:30 Inch Worm to Push-Up
Bike :30 – Sprint / Run 100m
Strength & Skill
Bike:
1. Chest Tall, Lean into Handles
Thrusters:
1. Elbows Up, Elbows Forward
Weightlifting
Bench Press (2-3 Warm-up Sets, then 5 Sets of 8-10 Reps)
Metcon
“Acid Reflux” (Time)
5 Rounds For Time:
18 Toes To Bar
12/9 Calorie Bike
9 Thrusters (115/85#)
Modification 1 (Performance)
5 Rounds For Time:
14 Toes To Bar
12/9 Calorie Bike
9 Thrusters (95/65#)
Modification 2 (Fitness)
5 Rounds For Time:
18 Feet Above Hips (hanging)
10/7 Calorie Bike
9 Thrusters (65/45#)
After Party
Cool Down-
1:00 Child’s Pose + Groin Stretch
:30 Figure 4 (each side)
:30 Eagle Arms (each side)
1:00 Couch Stretch (each side)
ACCESSORY – Strength (outside of class time)
Tempo Front Squat
On the 2:00 x 5 Sets:
3 Tempo Front Squats
3 Seconds Down + 3 Seconds Hold
Start at 60% and Build to Moderate Set
Modifications
T2B (<:60)
Decrease Reps
Knee Raises
Sit-Ups
BIKE (<1:00)
Decrease Cals: 10/8; 8/6
Rower: 20/15
Ski Erg: 12/9 (same)
Run 200m
THRUSTERS (<:30)
Decrease load
Dumbbells / 1 Dumbbell
Front Squat
Push Press
Injured: Seated Strict Press