03MAY2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.

We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.

What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Just like on the jump rope… seek out the reps.

Warm-up

1:00 Easy Pace Bike

0:30 Inchworm to Push-up

0:30 Alternating Chest Opener Stretch

1:00 Moderate Pace Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Pace Bike

0:30 Active Spiderman Stretch

0:30 Downdog (focus on pedaling out ankles/calves)

Movement Specific Warm-Up

HAND RELEASE PUSH-UPS

0:30 High Plank Hold

10 High Plank Scap Retractions

10 Low Plank Scap Retractions

5 Hand Release Push-ups

PRACTICE ROUND

5 Calorie Bike

10 Hand Release Push-ups

20 Double Unders

Metcon

“TRI-ANGLE” (Time)

[ALL TRACKS]

5 Rounds For Time:

20/15 Calorie Bike

40 Hand Release Push-ups

60 Double Unders

After Party

MOBILITY

1:00 Calf Stretch Against The Wall (each side)

1:00 Couch Stretch (each side)

AMRAP 10:

3 Wall Walks

3 Toes to Bar

3 Wall Walks

6 Toes to Bar

3 Wall Walks

9 Toes to Bar

…

[Add 3 Toes to Bar Every Round]

Modifications

20/15 CALORIE BIKE

-Reduce Calories

-Cap at 2:00

-25/20 Calorie Row

-25 Shuttle Runs

-25 Burpees

-400 Meter Run

DOUBLE UNDERS

-Reduce Reps

-Cap at 1:00

-High Single Unders

-1.5x Fast/Low Single Unders

-200 Meter Run