CrossFit Ballwin – CrossFit

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Daily Mindset

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Warm-up

:30 High Knees

:30 Alternating Quad Stretch

:30 Slow and Controlled Air Squats

:30 Medicine Ball Strict Presses

With a Partner For 3 Rounds…..

Partner 1: Jog 100m

Partner 2: Hold the Bottom of a Wall Ball Until Partner 1 Returns

(Aim to Increase Running Speed Each Round)

Mobility

1:00 Pigeon Pose (each side)

Couch Stretch: 1:00 Each Side

Strength & Skill

Wallballs:

1. Hands, Hips, Pull Down

Run:

1. Accelerate out of the turn

Metcon

Complete “After Party” following the Metcon

“Karen! Run!” (Time)

10 Rounds For Time:

15 Wall Balls (20/14)

200m Run

[MOD 1]

10 Rounds For Time:

15 Wall Balls (20/14)

100m Run

[MOD 2}

10 Rounds For Time:

12 Wall Balls (14/10)

100m Run

After Party

Group Abzzzzzzz

On a 5:00 clock:

Plank Hold

(Every :30 perform 5 sit-ups)

GROUP STRETCH

Calf Stretch On Post: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 90 Seconds Each Side

Medicine Ball Thoracic Opener: 2 Minutes

ACCESSORY (BEYOND THE 60)

Part A – 5 Sets:

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

Part B – 1 Set:

Max Reps Empty Bar Strict Press

Modifications

WALL BALL

Decrease Load/Reps

Squat Jumps

RUN

Decrease Distance

9/7 Calorie Ski Erg

12/9 Cal Row

9/7 Bike

After Party