CrossFit Ballwin – CrossFit

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Daily Mindset

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Warm-up

Activate/Get Hot

2 Rounds:

15/12 Calorie Bike

10-8-6-4-2

Air Squat

5-4-3-2-1

Burpee

Strength & Skill

IDEAL REST LOCATIONS MID-MOVEMENT – “Pick Your Poison”

Metcon

“GWEN & WHERE?” (Time)

[COMPETE/TRAIN]

For Time:

27/21 Bike Calories

15 Unbroken Clean and Jerks (115/85)

27/21 Bike Calories

12 Unbroken Clean and Jerks (115/85)

27/21 Bike Calories

9 Unbroken Clean and Jerks (115/85)

27/21 Bike Calories

Every Additional Break:

15/12 Calorie Bike Penalty

[SWEAT]

For Time:

27/21 Bike Calories

15 Unbroken Clean and Jerks (85/55)

27/21 Bike Calories

12 Unbroken Clean and Jerks (85/55)

27/21 Bike Calories

9 Unbroken Clean and Jerks (85/55)

27/21 Bike Calories

Every Additional Break:

15/12 Calorie Bike Penalty

1-Mile Run (Time)

Max Effort 1-Mile Run

After Party

Smash – 1:00 Each

Barbell Forearm Smash

Couch Stretch

BEYOND THE 60

3 Sets for Quality:

7 Supinated Grip Feet Elevated Ring Rows (:01 Pause at Top of Each Row)

7 Double Dumbbell Hammer Curls

7 Romanian Deadlifts

Rest as Needed

Modifications

BIKE

500m Row (Penalty: 250m)

400m Ski (Penalty 200m)

400m Run (Penalty: 200m)

CLEAN & JERKS

Decrease Load/Reps

Hang Clean & Jerks

Single/Double Dumbbell Hang Clean and Jerks

Seated Dumbbell Hang Clean + Strict Press