CrossFit Ballwin – CrossFit
Daily Mindset
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” -George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Warm-up
2 Rounds
45 Seconds Row
45 Seconds Inchworm to Push-ups
45 Seconds Kettlebell Romanian Deadlifts
45 Seconds Barbell Floor Press (Slow Down)
Strength & Skill
Bench Press & Swings:
1. Active Shoulders
Weightlifting
Bench Press (On a Running Clock:)
[0:00]: 10 Bench Press
[3:00]: 8 Bench Press
[6:00]: 6 Bench Press
[9:00]: 4 Bench Press
[12:00]: 2 Bench Press
Metcon
“Pirate’s Booty” (Time)
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Targets:
Chest
Triceps
Forearms
Hamstrings
Modifications
BENCH PRESS
Strict Press
Push Press
CALORIE ROW
400 Meter Run
25/18 Calorie Bike
25/18 Calorie Ski Erg
RUSSIAN KETTLEBELL SWINGS
Single Dumbbell Russian Swings