CrossFit Ballwin – CrossFit
Daily Mindset
“If we did all the things we are capable of, we would literally astound ourselves.” – Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
Warm-up
AMRAP 4:
100 Meter Jog
10 Kettlebell Deadlifts (1 kettlebell)
25 Meter Kettle Goblet Carry (1 kettlebell)
*DOUBLE KETTLEBELL RUSSIAN SWING
10 Single Kettlebell Russian Swings
10 Double Kettlebell Deadlifts
10 Double Kettlebell Russian Swings
Metcon
“FREEZE TAG” (AMRAP – Rounds and Reps)
[Team of 2]
AMRAP 40:
Partner 1: 400 Meter Run
Partner 2:
Max Rounds of. . .
20 Double Kettlebell Russian Swings
100 Meter Double Kettlebell Front Rack Carry
*Score = Teams Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry
*Partners switch upon their partners completion of 400 Meter Run
*Partner picks up where their partner stops
[TRAIN & COMPETE] Use:
Kettlebells: (53’s/35’s)
[SWEAT] Use:
Kettlebells: (35’s/25’s)
Metcon (No Measure)
CORE CASH OUT:
[8 Minutes Total]
4x 0:20 work // 0:10 rest of. . .
-Hollow Body Rocks
-AbMat Sit-ups
-Flutter Kicks
-Plank Hold
After Party
MOBILITY
1:00 Standing Straddle Stretch
1:00 Lying figure Four Stretch (each side)
Modifications
400 METER RUN
-Reduce Distance
-500 Meter Row
-400 Meter Ski Erg
-1,000 Meter Bike
DOUBLE KETTLEBELL RUSSIAN SWINGS
-Reduce Load
-Single Kettlebell
-Double Kettlebell Sumo Deadlift
-Barbell Sumo Deadlift
DOUBLE KETTLEBELL FRONT RACK CARRY
-Reduce Load
-Single Kettlebell
-1:00 Double Kettlebell Front Rack Hold
-Kettlebell Farmers Carry