CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

This week let’s put our attention on developing a “training” mindset.

The majority of our training sessions should be focused on improving for tomorrow, not about competing today.

It is important to shift our focus away from the leaderboard, competing with other athletes in class, and putting big pressure/expectations on “how we do” in each individual workout.

In order to improve, we need to step back and look at the big picture.

Warm-up

2:00 Moderate Pace Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

“TOSH.ROW” (Time)

[COMPETE/TRAIN]

Teams of 2

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: (155/105)

Workout Flow:

P1 250 Meter Row + 3 Power Cleans (P2 Rests)

P2 250 Meter Row + 3 Power Cleans (P1 Rests)

. . .

P1 500 Meter Row + 5 Power Cleans (P2 Rests)

P2 500 Meter Row + 5 Power Cleans (P1 Rests)

. . .

P1 750 Meter Row + 7 Power Cleans (P2 Rests)

P2 750 Meter Row + 7 Power Cleans (P1 Rests)

. . .

P1 250 Meter Row + 3 Power Cleans (P2 Rests)

P2 250 Meter Row + 3 Power Cleans (P1 Rests)

[SWEAT]

Teams of 2

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: (115/85)

After Party

MOBILITY

1:00 Straddle Stretch

AFTER CLASS

4 Sets of 10 Deadlifts

1 Set of 10+ Deadlift

3 Sets of Max Unbroken Strict Pull Ups

Modifications

250 METER ROW


-500m Bike

-200m Run

-200m Ski

-15 x 10m Shuttles

500 METER ROW

-1000m Bike

-400m Run

-400m Ski

-30 x 10m Shuttles

750 METER ROW

-1500m Bike

-600m Run

-600m Ski

-45 x 10m Shuttles

POWER CLEANS

-Reduce Load

-Reduce Reps

-Double Dumbbell

-Deadlifts