CrossFit Ballwin – CrossFit
Daily Mindset
“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill
The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.
Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.
Warm-up
2 ROUNDS
30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Arch-ups
30 Seconds Active Spidermans
2 ROUNDS
30 Seconds Flutter Kicks
30 Seconds Step Back Lunges
Mobility
PIKE STRETCH: 45 SECONDS
UP DOG: 45 SECONDS
DOWN DOG: 45 SECONDS
Strength & Skill
Toes to Bar:
1. Pull Down
2. The Flick
3. Move Prep
Walking Lunge:
1. Lean a Little
2. Move Prep
Bear Crawl:
1. Set-Up Position
2. Moving Forward
3. Move Prep
Metcon
“Onside Kick” (AMRAP – Rounds and Reps)
AMRAP 16:
3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
…
[Add 3 Toes to Bar Each Round]
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Quads
Glutes
Lower Back