CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

THINK

Do we see adversity or opportunity?

When things go “wrong”, when someone leaves, when you lose your job. . .

Do we see adversity or do we see opportunity?

What seems like something going “wrong” could in fact be life changing and creating space for your life to become better than what you had planned for.

Let’s challenge ourselves to shift our mindset to see opportunities in what we could see as adversities.

Warm-up

ROW

1:00 Row

0:30 Active Spiderman

1:00 Row

0:30 Inchworm

1:00 Row

0:30 Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Two parts:

First part start 0:00 & complete 3 rounds, then with time remaining build to a heavy 3 rep Deadlift until 22:00 has expired on the clock.

Pt. 1: “YES MA’AM” (Time)

[COMPETE]

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

[TRAIN]

3 Rounds For Time:


21/15 Calorie Row


15 Deadlifts (225/155) 


12 Double Dumbbell Strict Press (50/35)


9 Box Jumps (30″/24″)

[SWEAT]

3 Rounds For Time:


21/15 Calorie Row


15 Deadlifts (155/105) 


12 Double Dumbbell Strict Press (35/25)


9 Box Jumps (24″/20″)

Pt. 2: Metcon (Weight)

Build to A Heavy 3 Deadlift

After Party

MOBILITY

1:00 Straddle Stretch

1:00 Seated Piriformis Stretch (each side)

Modifications

21/15 CALORIE ROW

-Reduce Calories

-15/12 Cal Bike

-15/12 Cal Ski

-21 x 10m Shuttles

DEADLIFTS

-Reduce Load

-Reduce Reps

-Sub Dumbbells

STRICT HANDSTAND PUSH-UPS

-Reduce Reps

-Use 5″ Riser

-Use 1-2 AbMats

-Double Dumbbell Strict Presses

BOX JUMPS

-Reduce Height

-Reduce Reps

-Step-Ups

-Squat Jumps