CrossFit Ballwin – CrossFit
Daily Mindset
“The goal is not to be perfect by the end. The goal is to be better today.”
We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the end state, we must be careful of losing focus on the here and now.
Keeping an eye on the prize can be misleading. If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. We’ll set clear, actionable objectives, but we may come up short because we were more focused on where we are going instead of where we are now. Keeping our eyes focused on making today a masterpiece is all that matters.
Brick by brick.
Warm-up
LINE DRILLS
10 Meters. . .
Walking Inchworm
Walking Spiderman
Walking Samson
Alternating Side Lunges
Knuckle Drags
Walking Quad Stretch
Walking Cradle Stretch
Walking Soldier Kicks
2x Slow Jog
2x Run
Movement Specific Warm-Up
FARMER’S CARRY
10 Single Dumbbell Deadlifts (each side outside foot)
0:30 Bike
10 Double Dumbbell Deadlifts (dumbbells outside of feet)
0:30 Bike
0:15 Double Dumbbell Hold
0:30 Bike
50 Meter Farmer’s Carry
PRACTICE ROUND
On the 1:30. . .
50 Meter Farmer’s Carry
Remaining Time Max Bike Calories
Metcon
“WALK THIS WAY” (Calories)
[TRAIN & COMPETE]
On the 3:00 x 10 Rounds:
100 Meter Farmer’s Carry (50’s/35’s)
Max Bike Calories
*Score = Sum Total Bike Calories
[SWEAT] Use:
Farmer’s Carry – 35’s/25’s
After Party
MOBILITY
1:00 Seated Forearm Stretch
1:00 Pigeon Pose (each side)
4 Rounds:
12 Single Dumbbell Floor Press or Bench Press (each side)
15 Banded Face Pulls
10 Tempo Empty Barbell Skull Crushers (0:05 on the way down)
Modifications
FARMER’S CARRY
-Reduce Load
-Reduce Distance
-200 Meter Med Ball Run
-1:00 Double Dumbbell Hold
BIKE CALORIES
-Any Machine