CrossFit Ballwin – CrossFit

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Daily Mindset

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Warm-up

0:30 Jumping Jacks

0:30 Frog Hops

0:30 Slow Burpees

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 forwards 0:10 backward 0:10 across the chest)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

1:00 Child’s Pose on Box

1:00 Couch Stretch on Box (L/R)

Weightlifting

Push Press (Build to Heavy Set of 3 Push Press)

Metcon

“PICK YOUR POISON” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN]

AMRAP 10:

1 Push Press (95/65)

1 Burpee Box Jumps (24″/20″)

2 Push Press (95/65)

2 Burpee Box Jumps (24″/20″)

3 Push Press (95/65)

3 Burpee Box Jumps (24″/20″)



[Continue Adding 1 Rep To Each Movement]

[SWEAT]

AMRAP 10:

1 Push Press (65/45)

1 Burpee Box Jumps (24″/20″)

2 Push Press (65/45)

2 Burpee Box Jumps (24″/20″)

3 Push Press (65/45)

3 Burpee Box Jumps (24″/20″)



[Continue Adding 1 Rep To Each Movement]

After Party

MOBILITY

1:00 Calf Stretch (L/R)

AFTER CLASS

3 Sets (not for time)

15 Banded Triceps Extensions

12 Banded Face Pulls

9 Single Dumbbell Bent Over Row (each side)

Modifications

PUSH PRESS

Reduce Weight

Double Dumbbell Push Presses

Push-Ups

BURPEE BOX JUMP

Reduce Height

Burpee Box Step-Ups

Bar-Facing Burpees