CrossFit Ballwin – CrossFit
Daily Mindset
“Culture eats strategy for breakfast.” -Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Warm-up
6 Minutes Easy
2 Minute Bike
2 Minute Row
1 Minute Single Unders
1 Minute AbMat Sit-ups
Mobility
Banded Hamstring Stretch: 1 Minute Each Side
Banded Pass Throughs: 45 Seconds
Strength & Skill
Bike, Row, & Toes to Bar:
1. Core Engaged
Metcon
“Do Less” (Time)
For Time:
3,000 Meter Bike
2,000 Meter Row
100 Double Unders
50 Toes to Bar
After Party
Midline
21-18-15-12-9:
Kettlebell Swings (70/50)
GHD Sit-ups
Modifications
3,000 METER BIKE
1,200 Meter Run
1,200 Meter Ski Erg
2,000 METER ROW
1 Mile Run
1,600 Meter Ski Erg
100 DOUBLE UNDERS
Reduce Reps
200 Single Unders
2 Minute of Practice
100 Double Taps
200 Line Hops
50 Over-and-Back Dumbbell Hops
50 TOES TO BAR
Reduce Reps
Feet as High as Possible
50 Knees to Elbow/Chest/Waist
50 Toes Raises
100 AbMat Sit-ups