CrossFit Ballwin – CrossFit

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Daily Mindset

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.

“Why did you do it?”

“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm-up

Get Hot/Activate

2 Rounds (~8:00):

400m Run

:15 sec hang from bar

:20 sec Spiderman Stretch ea. side

10 Inchworm to Push-ups

Strength & Skill

FOCUS: SOUND HIP FUNCTION – “It Does It All!”

Metcon

“Y’ALL COME BACK NOW” (Time)

[COMPETE/TRAIN]

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry (50/35)

50 AbMat Sit-ups

10 Power Cleans (155/105)

[SWEAT]

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry (35/25)

50 AbMat Sit-ups

10 Power Cleans (115/85)

After Party

Stretch

1:00 Barbell Forearm Smash each side

1:00 Banded Hip Flexor Stretch (each side)

Foam Roll

1:00 Each:

Lumbar Spine

Quads

Hamstrings

BEYOND THE 60

5 Sets for Quality:

Accumulate :45 Plank Hold

15 Empty Barbell Good Mornings

100m Single Arm DB Overhead Carry (Switch arms at 50m)

Modifications

FARMERS CARRY

Decrease Load

Decrease Distance

ABMAT SIT-UPS

Decrease Reps

V-Ups

Hollow Rocks

POWER CLEANS

Decrease Load/Reps

Single/Double Dumbbell Cleans