CrossFit Ballwin – CrossFit

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Daily Mindset

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Warm-up

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Active Samson

0:30 Active Spiderman

0:30 Push Up to Downdog

AMRAP 6

[With A Partner]

Partner 1: Bike as many meters as possible

Partner 2:

20 Hollow Body Rocks

20 Bodyweight Reverse Lunges in Place

Metcon

“L FOR LOVE” (Time)

[COMPETE/TRAIN]

6 Rounds For Time:

1,000 Meter Bike

30 Second L-Sit

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

[SWEAT]

6 Rounds For Time:

1,000 Meter Bike

30 Second L-Sit

50′ Double Kettlebell Front Rack Walking Lunge (35’s/20’s)

After Party

MOBILITY

1:00 Up Dog

1:00 Couch Stretch L

1:00 Couch Stretch R

4 Rounds Not For Time:

10 Candlesticks/Dragonflies (hold on to kettlebell)

10 Lying Superman Raises (0:02 pause top of each rep)

20’ Heavy Kettlebell Suitcase Carry L

20’ Heavy Kettlebell Suitcase Carry R

Modifications

1000m BIKE

400m Run

500m Row

400m Ski

L-SIT

Reduce Time

Seated Pike Leg Lift Hold (straight legs)

Seated Pike Leg Lift Hold (knees bent)

Single Leg Pike Leg Lift Hold (one leg straight and lifted, one leg straight on the ground)

Single Leg Pike Leg Lift Hold (one leg straight and lifted, one leg lifted and bent)

Hands Behind the Body

0:30 Elevated (parallettes or plates) Tuck Hold

0:30 Hollow Body Hold

DBL KB FRONT RACK LUNGE

Reduce Load/Distance

50ft Bodyweight Walking Lunges

16 Double Kettlebell Front Rack Reverse Lunges In Place

Dumbbell Front Rack Lunges