CrossFit Ballwin – CrossFit

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Daily Mindset

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

Activate/Get Hot

Row 250m

:30 Knuckle Drags

10 Push-Ups

Row 250m

:30 Leg Swings

10 DB Strict Press

Mobilization

:30 Active Samson Stretch

:30 Child’s Pose on Rower

Strength & Skill

FOCUS: MIDLINE STABILIZATION – “Bendy and loose spines are not strong spines”

Metcon

“DIAMETER” (Time)

[COMPETE]

4 Rounds For Time:

500 Meter Row

9 Deadlifts (275/185)

18 Kipping Handstand Push-Ups

Score = The time it takes to complete the workout

[TRAIN]

4 Rounds For Time:

500 Meter Row

9 Deadlifts (275/185)

18 Double Dumbbell Push Press (50/35)

[SWEAT]

4 Rounds For Time:

500 Meter Row

9 Deadlifts (185/125)

18 Double Dumbbell Push Press (35/25)

After Party

Stretch

1:00 Pike Stretch

2:00 Lacrosse Ball – Pecs & Traps (:30 each body part/each side)

BEYOND THE 60

On the 0:00…

200 Meter Sled Drag (Bodyweight)

On the 5:00…

200′ Single Kettlebell Overhead Walking Lunge (53/35)

On the 10:00…

200 Meter Sled Drag (Bodyweight)

Modifications

ROW

Decrease Distance (to a distance that can be completed in under 2:15)

400m Run

400/360m Ski Erg

25/18 Calorie Bike

DEADLIFTS

Decrease Load/Reps (to a rep range that can be completed in 2 sets. For decreasing reps, we recommend not going any lower than 5 reps)

Deadlift from Plates (this will decrease range-of-motion for athletes who struggle to maintain a neutral spine in the set-up)

HANDSTAND PUSH-UPS

Decrease Reps (to a number that can be completed in 3 sets)

Decrease Range-of-Motion – Use 1 or 2 Abmats)

Dumbbell Push Press; Strict Press; Single Arm DB Press

Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups