CrossFit Ballwin – CrossFit

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Daily Mindset

THINK

“The mind is everything. What you think you become.”

-Buddha

“Be intentional with your thoughts. Train your mind to work for you, not against you. Let your mind be your ally. Work together to process life in a positive, evolving and unconditional way. You and your mind are stuck with one another—why not become friends?

You can allow your mind to create the most incredible life for you or you can allow it to create suffering. You can allow your mind to look at all that you have instead of what you do not. Your mind can always be learning or it can atrophy. ”

-Sarah Gardner (Daily JAM)

Warm-up

GENERAL:

0:20 Downdog

0:20 Active Spiderman

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

AMRAP 6:

P1: 5 Lying Knee Tucks + In Time Remaining. . .

Single Dumbbell Farmer’s Hold (switch arms every 0:20)

P2: 200 Meter Run

SPECIFIC:

5 Slow AbMat Sit Ups (Keep butt on floor for all sit-ups)

10 AbMat Sit Ups

10 Double Dumbbell Deadlifts

0:15 Double Dumbbell Hold

PRACTICE ROUND

Have both teammates complete. . .

10 AbMat Sit-ups

100ft. Dumbbell Farmers Carry

Switch After Partner Completes:

200 Meter Run

Metcon

“QUARTER PAST” (AMRAP – Rounds and Reps)

[TEAMS OF 2]

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry

Switch After Partner Completes:

600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

[COMPETE/TRAIN] Use: 50’s/35’s

[SWEAT] Use: 35’s/25’s

After Party

MOBILITY

1:00 Forearm Stretch

1:00 Seated Quad Stretch

4 Rounds for Quality

15 GHD Sit Ups

1:00 Arch/Superman Hold

15 Med Ball Hamstring Curls

0:30 Hip Bridge Hold

Modifications

ABMAT SIT UPS

-Reduce Reps

-1:30 Plank or Hollow Hold

-30 Lying Knee Tucks

FARMERS CARRY

-Reduce Distance

-Reduce Load

-1:30 Farmer’s Hold

-1:30 Bike (high damper)

600 METER RUN

-Reduce Distance

-1500m Bike

-750m Row or Ski Erg

-45 x 10m Sandbag Shuttle Runs