CrossFit Ballwin – CrossFit
Happy Birthday, Lisa!
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
Get Hot/Activate
:60 second Bike (easy)
10 Plank Up Downs
15 Air Squats
:45 second Bike (moderate)
10 Push Ups
8 Reverse Lunges
:30 second Bike @ Target Pace (66/62 RPM)
Strength & Skill
FOCUS: FULL HIP AND KNEE EXTENSION – “Squeeze Ya Buns!”
Weightlifting
Push Press (3 Warm-Up Sets; 5 Working Sets of 3 Reps)
Metcon
“BANGERS AND MASH” (Time)
[COMPETE/TRAIN]
For Time
7 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
Then…
30/24 Cal Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
Then…
30/24 Cal Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
[SWEAT]
For Time
7 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
Then…
30/21 Calorie Bike
5 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
Then…
30/21 Calorie Bike
3 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
After Party
Foam Roll
Quads (1:00 L and R)
Lumbar Spine (1:00 L and R)
Stretch
1:00 Couch Stretch ea. side
1:00 Childs Pose
BEYOND THE 60
3 Sets:
Max Unbroken Strict Handstand Push-ups
Max Unbroken Ring Dips
Max Unbroken Push-Ups
Rest 1:00
Modifications
PUSH PRESS
Decrease Load/Reps
Strict Press
Dumbbell Push Press
Single Dumbbell Push Press
Dumbbell Bench Press
FRONT SQUAT
Decrease Load/Reps
Front Rack Lunge – 4 reps
Single Dumbbell/Kettlebell Goblet Squats
BOX JUMP
Decrease Height
Decrease Reps
Box Step Ups
Step Back Reverse Lunges
BIKE
Decrease Reps
38/30 Calorie Row
30/21 Calorie Ski Erg
400m Run