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 once or twice before.
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
Activate/Get Hot
:30 Samson Stretch (each side)
:30 Inch Worm to Push Up
:30 Air Squats (controlled)
:30 PVC Strict Press
:30 PVC Press Downs (Lats)
Row 500/450m
Strength & Skill
FOCUS: SET-UPS ARE IMPORTANT – “The hands and feet will help enhance the execution
Metcon
“ROW YOUR BOAT” (Time)
[COMPETE]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
[Barbell: 135/95]
All genders = 1500m Row
[TRAIN]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-ups
[Barbell: 135/95]
[SWEAT]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups
[Barbell: 95/65]
After Party
2:00 Recovery/Clean-Up/Log Scores
Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Couch Stretch
1:00 Banded Laying Hamstring Stretch
BEYOND THE 60
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag
Rest 2:00 between sets.
Modifications
DEADLIFT
Decrease Load/Reps
Define Range of Motion (Pull from Plates)
PUSH PRESS
Decrease Load/Reps
Strict Press
Bench Press
Push-up
BAR MUSCLE-UPS
Decrease Reps
Burpee Pull-up
Banded Bar Muscle-ups
ROW
Decrease Distance
1200/1100m Ski Erg
100/70 Calorie Bike
1200m Run