CrossFit Ballwin – CrossFit
Daily Mindset
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will SmithIt’s not about the treadmill.
It’s what the treadmill stands for.Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.Probably.But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.Full heart, full commitment, full effort. Wherever we go.
Warm-up
Ten Meters of Each:
Knuckle Draggers
Alternating Quad Stretch
Knee Hugs
Walking Active Samson
Side to Side Lunge
Walk on Toes
Walk on Heels
Side Shuffle out
Side Shuffle back
High Knees
Butt Kickers
High Skips
200 Meter Jog
PRACTICE ROUND
100 Meters Fast
200 Meter Easy Run
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Movement Specific Warm-Up
FRONT SQUAT
with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
3 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
3 Pausing Front Squats
Weightlifting
Front Squat (3 Warm-up Sets; 5 Working Sets of 6 )
After Party
MOBILITY
1:00 Couch Stretch (each leg)
[Carry Conditioning]
In Time It Took To Complete 1 Mile Run:
Max Distance Farmer’s Carry
Dumbbells: (50’s/35’s)
Modifications
1 MILE RUN
-Reduce Distance
-100/70 Calorie Bike
-2000/1600 Meter Row
-1600/1200 Meter Ski
-100 Burpees