CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.
Warm-up
2 ROUNDS
30 SECONDS EACH
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats
SINGLE DUMBBELL WARMUP
Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees
Mobility
Pigeon Pose + Lat Reach: 1 Minute Each Side
Strength & Skill
Over-And-Back Hops:
1. Pencil Vs. Paintbrush
2. Move Prep
Double Dumbbell Squat:
1. Arms & Legs
2. Move Prep
Devil’s Press:
1. Swing ‘Em Low
2. Move Prep
Metcon
“Dirt Devil” (1 Rounds for time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)
*Record your time for each interval, as your final score is the slowest of the 5
After Party
BODY ARMOR
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges
-Rest 2 Minutes Between Sets