CrossFit Ballwin – CrossFit
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)