CrossFit Ballwin – CrossFit
Daily Mindset
“Give more. Give what you didn’t get. Drop the old story.” – Unknown
Self-identity is a weapon. A weapon that can be on either side of the trench.
When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.
Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.
Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.
The past does not define who we have to be today.
Be the change you want to see.
Warm-up
0:40 Easy Pace Bike
0:20 Active Samson
0:40 Moderate Pace Bike
0:20 Alternating Quad Stretch
0:40 Fast Pace Bike
0:20 Inchworm to Push-up
Movement Specific Warm-Up
HANDSTAND PUSH-UPS
0:15 High Plank or Handstand Hold
10 High Plank Shoulder Taps or Handstand Shoulder Taps/Weight Shifts
10 High Plank Scap Retractions or Handstand Shoulder Shrugs
5 Push-ups or Strict Handstand Push-ups
3 Hand Release Push-ups or Handstand Push-ups
TOES TO BAR
10 Mini Kip Swings
5 Big Kip Swings
5 Knees to Chest
5 Toes to Bar
DUMBBELL BOX STEP OVERS
10 Bodyweight Box Step Overs
10 Single Dumbbell Box Step Overs (5 each arm)
10 Double Dumbbell Box Step Overs
DUMBBELL OVERHEAD LUNGE
10 Bodyweight Walking Lunges
10 Walking Lunges with Single Dumbbell on Shoulder (5 each arm)
10 Walking Lunges with Single Dumbbell Overhead (5 each arm)
5 Right Arm Dumbbell Overhead Lunge
5 Left Arm Dumbbell Overhead Lunge
PRACTICE ROUND
5 HSPUs/Hand Release Push-ups
5 Toes to Bar
5 Calorie Bike
5 Dumbbell Box Step-Overs (24″/20″)
5 Right Arm Dumbbell Overhead Lunge
5 Left Arm Dumbbell Overhead Lunge
Metcon
“REGIONALS 18.5” (Time)
[COMPETE]
For Time:
50 Handstand Push-ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
Dumbbells: (50’s/35’s)
[TRAIN/SWEAT]
For Time:
50 Hand Release Push-ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
[TRAIN]
Dumbbells – 50’s/35’s
[SWEAT] Use:
Dumbbells – 35’s/25’s
Weightlifting
Push Jerk (Build to Heavy Set of 3)
After Party
MOBILITY
1:00 Puppy Pose w/ Cross-Body Reach (each side)
1:00 Seated Quad Stretch (0:30 each side)
Modifications
HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce ROM (stack AbMats)
-Pike Push-ups off a box
-Hand Release Push-ups
-5:00 Handstand Hold Practice
TOES TO BAR
-Reduce Reps
-Knees to Chest
-75 Lying Knee Tucks
-75 AbMat Sit-ups
-5x 0:40 Hollow Body Rocks + 0:20 Rest
50 CALORIE BIKE
-Reduce Calories
-50 Calorie Row
-1,000 Meter Run
DUMBBELL BOX STEP OVERS
-Reduce Reps
-Reduce Load
-Box Step-ups
DUMBBELL OVERHEAD LUNGE
-Reduce Distance
-Reduce Load
-50-ft. Walking Lunges = 16 Step Back Lunges