CrossFit Ballwin – CrossFit
Daily Mindset
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes us is the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.
Warm-up
1:00 Easy Row
Inchworm to 5 Push-ups
0:15 Active Spiderman
Inchworm to 4 Push-ups
0:15 Updog to Downdog
Inchworm to 3 Push-ups
0:15 Lying Alternating Chest Opener Stretch
Inchworm to 2 Push-ups
0:15 Frog Hop to Squat Hold
Inchworm to 1 Push-ups
0:15 Slow Burpees
ROWLING
4 Rounds:
Athletes will try to Row exactly 100 Meters
Penalty Burpees: For every Meter over or under 100 Meters athletes have to do 1 Burpee (up to 10) (regular burpees not over rower)
Examples:
If an athlete Rows 95m they must do 5 Burpees
If an athlete Rows 103m they must do 3 Burpees
If an athlete Rows 189m they must do 10 Burpees
Metcon
“SLALOM” (Time)
[ALL TRACKS]
For Time:
500/400 Meter Row
21 Lateral Burpees Over Rower
500/400 Meter Row
18 Lateral Burpees Over Rower
500/400 Meter Row
15 Lateral Burpees Over Rower
500/400 Meter Row
12 Lateral Burpees Over Rower
500/400 Meter Row
9 Lateral Burpees Over Rower
500/400 Meter Row
6 Lateral Burpees Over Rower
500/400 Meter Row
3 Lateral Burpees Over Rower
500/400 Meter Row
[CORE CASH OUT]
Total Time = 16x 0:20 Work + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Rocks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Knee Tucks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
After Party
MOBILITY
1:00 Pigeon Pose (each side)
Modifications
500/400 METER ROW
-Reduce Distance
-400 Meter Run
-1,000/800 Meter Bike
-400/300 Meter Ski Erg
~2:00
LATERAL BURPEES OVER ROWER
-Burpees in Place
-Straight Arm Burpees
-Lateral Squat Jumps
-24-20-16-12-10-6-4 Jumping Lunges
-AbMat Sit-ups