CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“Seek not goof from without; seek it within yourselves, or you will never find it.”
-Epictetus
When something goes well, it’s easy to recount the actions we took to make it happen. When something doesn’t we may do the opposite and place the blame on external factors, not ourselves.
A core tenant of mental toughness is responsibility.
We must accept that we played a role in all of our successes AND failures.
Warm-up
AMRAP 3:
8 Bodyweight Reverse Lunges
6 AbMat Sit Ups
4 Calories Row
0:20 Alternating Quad Stretch
0:20 Active Spiderman
0:20 Updog to Downdog
Movement Specific Warm-Up
FRONT RACK REVERSE LUNGES
8 Front Rack Reverse Lunges
ABMAT SIT UPS
6 AbMat Sit Ups
ROW
1:00 Row
PRACTICE ROUND
4 Front Rack Reverse Lunges
4 AbMat Sit Ups
4 Calories
Metcon
“S(CORE)BOARD” (Time)
[All Tracks]
For Time
50-40-30-20-10:
Front Rack Reverse Lunges
AbMat Sit-ups
Calorie Row
[COMPETE/TRAIN] Use:
Front Rack Reverse Lunges – 45/35
[SWEAT] Use:
Front Rack Reverse Lunges – 35/25
After Party
MOBILITY
1:00 Straddle Stretch
1:00 Pike Stretch
8 Rounds of
0:20 work : 0:10 rest
Rounds 1-2: Flutter Kicks
Rounds 3-4: Strict Knee to Chest
Rounds 5-6: Side Plank (1x each side)
Rounds 7-8: Front Plank
Modifications
FRONT RACK REVERSE LUNGES
-Reduce Reps
-Reduce Load
-Bodyweight
-Box Step Ups
-Double Dumbbell
-Single Leg Hip Bridges
ABMAT SIT UPS
-Reduce Reps
-Plank/Hollow Body Hold for 2:30-2:00-1:30-1:00-0:30
-Lying Knee Tucks
ROW
-Reduce Calories (35-28-21-14-7)
-Bike: 35-28-21-14-7
-Run: 1,000m, 800m, 600m, 400m, 200m