CrossFit Ballwin – CrossFit
Daily Mindset
“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Warm-up
Get Hot
5:00 AMRAP
10 Jumping Jacks
8 Step Ups
6 Ring Rows (or Bent-Over Row)
4 Push-Ups
200m Run
Mobility
:45 Each Side of Couch Stretch
:45 Each Side of Pigeon Pose on a Box
Strength & Skill
Main Focus: Core to Extremity Movement
Box Jump Over – Squeeze the abs before you jump.
Dumbbell Plank Row – One arm is staying locked out while we brace, and the other arm pulls a dumbbell to our chest with elbows high. Athletes can widen their feet to resist rotation of the trunk.
Run – Pushing off the foot and actively pulling up the knee can give an extra boost when the legs feel heavy. Keep the core tight and stay upright. A collapsed chest makes it harder to propel forward and breathe.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
“COACH THURSDAY” (AMRAP – Rounds and Reps)
AMRAP 14
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round
MODIFICATION #1
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (24/20″)
DB Plank Rows (35/25#)
*Run 200 after every round
MODIFICATION #2
AMRAP 14:00
2, 4, 6, 8, 10….
Box Step Over (24/20″)
DB Plank Rows (25/15#)
*Run 200 after every round
– 1 Plank Row = In a plank, row right, row left
– This is an ascending ladder rep scheme. Add 2 reps to each movement for each round
– Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)
– For the Run 1 meter = 1 rep*
After Party
“Fun Finisher”
3:00 Plate Pinch
(hold the plates between the fingers. As soon as it drops, the athlete is out of the game. If using rubber bumpers, athletes must hold on top of the very edges)
:30 Foam Roll – Lats (each side)
:30 Foam Roll Lower Back (each side)
:30 Foam Roll Hamstrings (each side)
:30 Foam Roll Quads (each side)
:30 Calf (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality
100m Single Kettlebell Suitcase Carry (Each Arm)
7 Turkish Get-Ups (Each Arm)
Modifications
BOX JUMP OVER
Decrease Height
Step Over
Broad Jumps
PLANK ROW
Decrease Load
2x Shoulder Taps
Alternating Dumbbell Bench
RUN
12/9 Calorie Bike
12/9 Calorie Ski Erg
15/12 Calorie Row