CrossFit Ballwin – CrossFit
Daily Mindset
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Warm Up
Mobility/Activation:
:30 Spiderman (each side)
:30 Active Spiderman (alternating legs)
1:00 Squat Hold
:30 Frog Hops
1:00 Lunges (forward & backwards in-place)
:30 Push-Up to Down-Dog
Strength & Skill
FOCUS: “CONTROL CAN BE FAST” – DON’T HOLD THE NEGATIVE
Weightlifting
Sled Push (1 Warm-Up Set; 6 Working Sets (Building))
Metcon
“PEEK-A-BOO” (Time)
COMPETE
For Time:
42-30-18
Pistols
21-15-9
Strict Ring Dip
42-30-18
GHD Sit-Up
TRAIN
For Time:
42-30-18
Reverse Deficit Lunge Steps (in-place)
21-15-9
Strict Ring Dip
42-30-18
MB Overhead Sit-Up
*Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge backwards
SWEAT
For Time:
42-30-18
Pistols
21-15-9
Strict Ring Dip
42-30-18
MB Overhead Sit-Up
After Party
1:00 Banded Lat Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Child’s Pose + Groin Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* 3 Sets For Quality*
20 Banded Good Mornings
20 Bodyweight Single Leg Romanian Deadlifts (10 Each Side)
Modifications
PISTOLS
Decrease Reps
Define Range of Motion (Pistols to a ball/box)
Pistols with support (band/post)
Step Back Reverse Lunges
Box Step ups
STRICT RING DIP
Decrease Reps
Banded Ring Dips
Toe Supported Ring Dips
Dips Off Boxes
DB Bench Press
GHD SIT-UPS
Decrease Reps
Decrease Range of Motion (Lean back to parallel with floor)
MedIcine Ball Weighted Abmat Sit-Ups
Weighted Sit-Ups