CrossFit Ballwin – CrossFit
Daily Mindset
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Warm-up
Row Warmup
2 Minutes Easy
30 Seconds Each
Box Step-ups
Active Samson
Alternating Bird Dogs
Shoulder Taps
Active Spidermans
Inchworm to Push-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Review “Hips & Shoulders” coaching que for each movement.
Weightlifting
Deadlift (Heavy 6-4-2)
If we’d like to, we can use the following time frame to stay on track
Set of 6: 7 Minutes to Establish
Set of 4: 5 Minutes to Establish
Set of 2: 3 Minutes to Establish
Metcon
“Pull It Together” (AMRAP – Rounds and Reps)
Burpee Cycling [On the 0:00]
For Time:
50 Burpee Box Jump Overs (24″/20″)
[On the 7:00]
AMRAP 13:
600/500 Meter Row
9 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (50/35 ; 24″/20″)
-Score rounds and reps for this AMRAP 13
After Party
Handstand Walk Speed Conditioning
5 Rounds of AMRAP 1:
20 Double Unders
Max Distance Handstand Walk
Rest 30 Seconds Between Rounds
Modifications
600/500 METER ROW
600 Meter Run
1,200/1,000 Meter Bike
500/400 Meter Ski Erg
BURPEE BOX JUMP OVERS
75 Burpees
SINGLE DUMBBELL BURPEE BOX STEP-OVERS
Single Dumbbell Burpees
DEADLIFTS
Double Dumbbell Deadlift
Single Dumbbell Deadlifts