CrossFit Ballwin – CrossFit

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Daily Mindset

“You can’t build on top of success you don’t acknowledge” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back and acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work ; where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes from when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction.” Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back,” and as more of a foundation that we can build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Warm-up

Activate/Get Hot/Practice

:30 Jump Rope

:10 Hang from Pull-Up Bar

W/ partner

:30 Bike (each)

:30 Kip to Knees Up

:30 Plank Hold (Elbows)

W/ partner

:30 Bike (each)

20 In-Place Lunges (bodyweight)

W/ partner

:30 Bike (each)

Run 200m

(The only partnered movement in the warm-up is on the bike. Athlete complete the rest solo on the command of the coach)

Strength & Skill

FOCUS: TEAMWORK – “Communication, Honesty, and Realistic Sets”

Metcon

“STILL STANDING” (Time)

[COMPETE/TRAIN]

For Time:

200 Double Unders

– (Partner hangs from pull-up bar)

20 Calorie Bike (share the cals)

100 Knees-to-Elbow

– (Partner holds a plank on elbows)

40 Calorie Bike (share the cals)

200m Dumbbell Front Rack Walking Lunge (50/35)

– (P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)

60 Calorie Bike (share the cals)

4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)

Score = Time it takes to complete the workout

30:00 Time Cap

[SWEAT]

For Time:

200 Double Unders

-(Partner hangs from pull-up bar)

20 Calorie Bike (share the cals)

100 Knees-to-Elbow

-(Partner holds a plank on elbows)

40 Calorie Bike (share the cals)

200m Dumbbell Front Rack Walking Lunge (50/35)

-(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)

60 Calorie Bike (share the cals)

4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)

After Party

Group Stretch

Have 2-3 athletes from the class select stretches.

BEYOND THE 60

4 Sets for Quality:

1:00 Sandbag/D-Ball Hold

Max Set of Strict Ring Dips

Modifications

DOUBLE UNDERS

Decrease Reps

300 Single Unders

BIKE

Decrease Reps

Sit on Bike

30 Calories Any Machine (For Rep Scheme)

For every 15 calories one partner will run 200m

LUNGE

Decrease Load/Distance

KNEES TO ELBOW

Decrease Reps

Hanging Knee Raises

Abmat Sit-ups

PLANK

Plank off Box

Dead Hang From Bar