CrossFit Ballwin – CrossFit
Daily Mindset
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban
To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:
The goal is not to be perfect tomorrow.
The goal is to be better… today.
Warm-up
Movement Specific Warm-Up
FARMERS CARRY
5 Suitcase Deadlift, each side
5 Double Dumbbell Deadlifts
100m Farmers Carry
ABMAT SIT-UPS
5 Abmat Sit-Ups
PUSH-UPS
0:30 Plank Shoulder Taps
0:30 Active Twisted Cross
0:30 Front Plank
10 Knee Push-Ups
5 Push-Ups
REVERSE LUNGES
8 Reverse Lunges, Pausing Knee to Floor
0:30 Reverse Lunges
Metcon
“All About The Benjamins” (AMRAP – Rounds and Reps)
AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry
*Score = Total Rounds + Reps, not counting farmers carry
[COMPETE/TRAIN] Use:
Farmers Carry (50’s/35’s)
[SWEAT] Use:
Farmers Carry (35’s/20’s)
After Party
MOBILITY
1:00 Frog Stretch
20:00 Bike
Every 20 Calories, complete 10 Double Dumbbell Bench Press
Modifications
SIT-UPS
-Reduce Reps
-V-Ups
-Hollow Rocks
PUSH-UPS
-Reduce Reps
-Hand Elevated/Knee Push-Ups
LUNGES
-Reduce Reps
-Box Step Ups
-Air Squats