CrossFit Ballwin – CrossFit

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Daily Mindset

“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt”

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

It’s perhaps because success isn’t a finish line. And that true success is a life-long journey. And rent is due, every day.

Warm Up


1 x 600m:

1st 200m Conversational Pace (strokes per min = 22-25)

2nd 200m None Conversational Pace (strokes per min = 30+)

3rd 200m Uncomfortable Conversational Pace (strokes per min ~26-28)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


:30 Spiderman Hold (each side)

:30 Hamstring Scope Stretch (each side)

:30 In-Place Standing Quad Stretch (each side)

Strength & Skill


Neutral Spine

Line of action

Knees track in line with the toes

Weight in the heels

Depth below parallel


5-8 reps of each step:

Deadlift to Shrug

Power Clean (fast elbows)

Barbell Cycling

Practice & Build-Up – 4-6 Sets of 3 Reps


Fish Out of Water (Time)

For Time:

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (115/85)

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats


For Time:

Row 1000 Meters

Straight into…

6 Rounds of “The Chief” (45/35/)

1 Round of “The Chief”:

3 Hang Power Cleans

5 Modified Push-ups (elevate pressing surface)

7 Air Squats (to a medicine ball)

After Party

4 Rounds:

:20 Seconds GHD Sit-ups

:10 Seconds Rest

:20 Seconds GHD Face Up Hold

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds GHD Hip Extensions

:10 Seconds Rest

:20 Seconds GHD Hip Extension Hold

:10 Seconds Rest


We are striving for an 18:00-24:00 finish! The goal is to move fast and move well for a longer time domain. For this to happen, we must modify areas of the workout that could create poor movement and lengthly overall times.

Remember coaches – just because your athletes ‘can’, doesn’t always mean they ‘should’.

Row 2000m = 7:00-9:00 (for both genders)

Reduce Distance: 1750m / 1500m / 1250m / 1000m

Have conversations with your athletes during the Warm-Up. To Row 2000m, splits must be at a 2:20 (avg) or below. If they are above, the Row will take too long for todays intention.

Alternative Options: Bike 4000m // Run 1-mile

10 Rounds of “The Chief” = 10:00-15:00

Overall Volume = 30 Power Cleans / 60 Push-Ups / 90 Air Squats

Aim to modify intensity (loads/reps) to hold :45-1:00 rounds on average across the 10 rounds.

If 1 round takes over 1:00 from the very start, our athletes have either gone too heavy, chosen too many reps, or a combination of both. Pay attention to this in the earlier rounds. You will likely have to scale mid-workout if this happens.

Last note, but an important one – if you have athletes that will be closer to the 9:00 mark for the 2000m Row, consider reducing “The Chief” rounds to 7 or 8. We are not looking for this to be a 30:00 workout.