CrossFit Ballwin – CrossFit

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Daily Mindset

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen.

Choose.

Decisions = Destiny.

Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

Specific Warm-Up

1:00 Row —> Foot pad & seat

100m Jog

1:00 Bike —> Handle and seat same height

1:00 Stretch – Active Spiderman

Tip #2 – The First :10

:45 Row —> Sprint start + 5 hard pulls

100m Run (moderate)

:45 Bike —> Standing up, pedal hard

:45 Stretch – Knuckle Drags

Tip #3 – Optimal Cadence

:30 Row —> Athlete dependent

100m Run (Faster)

:30 Bike —> Males 70-80 RPM, Females 55-70 RPM

:30 Stretch – Leg Swings

Metcon

“WILD CARD – Individual” (3 Rounds for time)

[ALL TRACKS]

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Bike

200 Meter Run

Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

“WILD CARD – Team” (3 Rounds for time)

[ALL TRACKS]

On the 12:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Bike

200 Meter Run

Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

Partner 1 goes first, then Partner 2 immediately follows

After Party

Stretch

1:00 Pike Stretch

1:00 Couch Stretch (each side)

1:00 Standing Quad Stretch (:30 each)

Optional After Bash

2:00 Handstand Hold (or DB Overhead Hold)

Purpose: Stabilizing overhead. Assess for a fully locked-out arm. If the arm bends, rest.

BEYOND THE 60

On the 2:00 x 3 Sets:

Max Strict Handstand Push-Ups

Directly into…

On the 2:00 x 3 Sets:

Max Strict Ring Push-Ups

On both movements, athletes are allowed a single attempt. It is allowed to rest at the *top of each position (handstand and top of push up, respectively), but not at the bottom. Track all six scores, with the sum total being our score for the part.

Modifications

ROW

Decrease Distance

24/18 Calorie Bike

24/18 Calorie Ski

400m Run

RUN

Decrease Distance

12/10 Calorie Bike

12/10 Calorie Ski Erg

250m Row

BIKE

Reduce Reps

30/24 Calorie Ski Erg

600m Run