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
Two different choices of warm-ups based on skill level, both center around 8:00 on the clock:
Choice 1-
Set 1
:30 Jumping Jacks
:30 Alternating Spiderman Stretch
1:00 Reverse Lunges
Set 2
:30 Mountain Climbers
:30 Alternating Standing Quad Stretch
1:00 Single-Leg Squats to Bench or Box
Set 3
2:00 Max Single-Leg Squats, Single-Leg Squats to Bench or Box, or Reverse Lunges
Choice 2-
On a 8:00 Clock
3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold
*Scale the weighted single-leg squats to one of the following:
1) Single-Leg Squat (no added weight)
2) Single-Leg Squat to a box or bench
Weightlifting
Primary focus is Heavy Day
Metcon (9 Rounds for weight)
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
Front Squat (Input your heavyiest single)
Metcon
Metcon (Distance)
October Monthly Challenge:
Rowing Max Meters – over the months period