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 once or twice before.
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
30 Seconds Each
Inchworms to Push-up
Up Dog
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Glute Bridges
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Right)
Glute Bridge Walkouts
Wall Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Review “Timing” for each movement.
Metcon
“Whatever’s Left” (4 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Thrusters (75/55)
12 Pull Ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Thrusters (95/65)
9 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Thrusters (115/85)
6 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
3 Thrusters (135/95)
3 Bar Muscle-ups
After Party
Front Squats
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
Set 1: 55% 1RM Front Squat
Set 2: 60% 1RM Front Squat
Set 3: 65% 1RM Front Squat
Sets 4-5: 65-75% 1RM Front Squat
Modifications
400 METER RUN
1,000/800 Meter Any Bike
400/300 Meter Ski
40 x 10 Meter Shuttles
THRUSTERS
Reduce Weights
Double Dumbbell
Single Dumbbell
Odd-Object Thrusters
TOES TO BAR
Knees To Chest
Toes As High As Possible
1/2 Reps Of Strict Toes To Bar
V-ups
GHD Sit-ups
Weighted Sit-ups
CHEST TO BAR PULL-UPS
Banded Chest To Bar Pull-ups
1/2 Reps Of Strict Chest To Bar Pull-ups
1/2 Reps Of Strict Pull-ups
Chin Over Bar Pull-ups
Banded Chin Over Bar Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
Banded Bar Muscle-ups
Chest To Bar Pull-ps
Jumping Bar Muscle-ups
Ring Muscle-ups
Chin Over Bar Pull-ups
Burpee Pull-ups
Double Dumbbell Snatches
Single Dumbbell Snatches