CrossFit Ballwin – CrossFit
Daily Mindset
THINK
1. Only action creates change – To make a change, move from goals to skills, from skills to practice, and from practice to small, manageable daily actions.
2. Change is hard & that’s OK – Work at your natural ambivalence & resistance to change, rather than against it. Look for what’s good about what you’re doing, rather than what you’re “doing wrong”.
3. Match your actions to your level – Practice the skills that you actually need to do to make a change, those actions should be something that you can actually do & done consistently.
Warm-up
2 Rounds. . .
0:30 Inchworm to Push-up
0:30 Active Spiderman
0:30 Hip Bridges
0:20 Line Hops
0:20 Frog Hops
0:20 Slow Burpees
EMPTY BARBELL
0:20 Slow Good Mornings
0:20 Stiff Legged RDLs
0:20 Deadlifts
0:20 Bar-Facing Burpees
Movement Specific Warm-Up
BUILD TO WORKOUT WEIGHT
7 Lightweight Deadlifts
2 Bar-Facing Burpees
5 Moderate Weight Deadlifts
2 Bar-Facing Burpees
3 Deadlifts at Workout Weight
2 Bar-Facing Burpees
PRACTICE ROUND
5 Deadlifts
5 Bar-Facing Burpees
Metcon
Sprint to the 10:00 mark, then if you choose you can finish out at your own pace.
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Burpees
Time cap: 10 minutes
F: 55-lb. Barbell
M: 75-lb. Barbell
To learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click here
After Party
MOBILITY
1:00 Child’s Pose
1:00 Pigeon Pose
3:00 Foam Roll