CrossFit Ballwin – CrossFit
Daily Mindset
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.
By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.
We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.
There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.
Warm-up
30 Seconds Each
Lateral Hops Over PVC Pipe
Lateral Squats
PVC Straight Leg Swings (15 Seconds Each)
Squat to Stands
PVC Lift Offs
Wall Squats
PVC Arch Hold
Air Squats
PVC Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Up Dog: 45 Seconds
Strength & Skill
Toes to Bar & Front Squats:
1. Big Chest
Metcon
“Diddly Squat” (Time)
3 Rounds For Time:
800 Meter Run
20 Toes to Bar
10 Front Squats (185/135)
After Party
Body Armor
3 Giant Sets:
30 Seconds Kettlebell Front Rack Hold
30 Seconds Kettlebell Rack Squat Hold (At Parallel)
Max Effort L-Sit
Rest 2 Minutes Between Sets
Modifications
800 METER RUN
1,000 Meter Row
800 Meter Ski Erg
50/35 Calorie Bike
60 Shuttle Runs [10 Meters]
20 TOES TO BAR
Reduce Reps
Feet as High as Possible
Equal Reps Knees to Elbow/Chest/Waist
Equal Rep Toes Raises
2x AbMat Sit-ups
Equal Rep Weighted AbMat Sit-ups
10 FRONT SQUATS
15 Double Dumbbell Front Squats
20 Single Dumbbell Front Squats (10 Each Side)