CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t wait for your turn. It’s always your turn.” – Seth Godin
The perfect moment will never come.
We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.
It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.
Warm-up
LINE DRILLS
10 Meters of. . .
Walking Samson
Walking Spiderman
Inchworm
Knuckle Drags
Alternating Quad Stretch
0:30 Side Shuffle (both sides)
MOBILITY/ANKLE WARM UP
0:15 Clockwise Ankle Roll (each side)
0:15 Counterclockwise Ankle Roll (each side)
0:15 Bunny Hops
0:30 Standing Calf Stretch (each side)
Slow Run x2
Moderate Run x2
Fast Run x2
Movement Specific Warm-Up
BIKE
1:00 Easy Pace Bike
0:30 Moderate Pace Bike
0:15 Sprint Pace Bike
DUMBBELL FARMER’S CARRY
10 Double Dumbbell Deadlifts
PRACTICE ROUND
4 Shuttle Runs (10m)
4 Calorie Bike
50m Farmer’s Carry
Metcon
“SPACE SHUTTLE” (Time)
[TRAIN & COMPETE]
For Time:
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike
200 Meter Farmer’s Carry (50’s/35’s)
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike
*Score = Time it takes to complete the workout
[SWEAT] Use:
200 Meter Farmer’s Carry – 35’s/25’s
After Party
MOBILITY
1:00 Seated Quad Stretch
1:00 Elevated Pigeon Pose
1:00 Foam Roll Quads
1:00 Seated Quad Stretch (each side)
1:00 Foam Roll Upper Back
1:00 Foam Roll Piriformis
1:00 Pigeon Pose (each side)
Modifications
30-20-10: 10-METER SHUTTLE RUNS
-Reduce Reps
-30-20-10: Calorie Row
-300-200-100 Meter Run
-30-20-10: Air Squats
BIKE
-Reduce Calories
-30-20-10: Cal Row
-30-20-10: Burpees
-30-20-10: Jumping Lunges