CrossFit Ballwin – CrossFit

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Daily Mindset

“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Warm-up

2 Rounds

30 Seconds Each

Bike

Arch Hold

Straight Leg Sit-ups

PVC Z-Press

PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Reverse Table Stretch: 1 Minute

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Strength & Skill

Toes to Bar & Push Press:

1. Bar Closer to the Body

Weightlifting

Push Press (Heavy Set of 3)

Metcon

“Kick, Push” (AMRAP – Reps)

AMRAP 12:

3 Push Presses (115/85)

3 Toes to Bar

3 Calorie Bike

6 Push Presses (115/85)

6 Toes to Bar

6 Calorie Bike


Reference below for a cheat sheet of rep numbers:

Finish Round of 3: 9 Reps

Finish Round of 6: 27 Reps

Finish Round of 9: 54 Reps

Finish Round of 12: 90 Reps

Finish Round of 15: 135 Reps

Finish Round of 18: 189 Reps

Finish Round of 21: 252 Reps

After Party

Gymnastic Stamina

Not For Time:

1:30 Easy Bike, 45% Max Ring Muscle-ups

1:30 Easy Bike, 50% Max Ring Muscle-ups

1:30 Easy Bike, 55% Max Ring Muscle-ups

2:00 Easy Bike, 45% Max Ring Muscle-ups

2:00 Easy Bike, 50% Max Ring Muscle-ups

2:00 Easy Bike, 55% Max Ring Muscle-ups

Modifications

PUSH PRESSES

Equal Reps Double Dumbbell Push Jerks

2x Reps Single Dumbbell Push Jerks

2x Reps Odd Object Shoulder to Overhead

Equal Reps Full Kettlebell Swings

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Equal Reps Toes Raises

BIKE

Equal Calories Any Machine

Equal Reps Shuttle Runs (10 Meters)