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
0:30 Easy Row
0:30 Squat to Stand
0:30 Pigeon Pose (right)
0:30 Pigeon Pose (left)
TECHNIQUE & BUILD
WALL BALLS
0:30 Squats to a Med. Ball
5 Med. Ball Thrusters
10 Wall Balls
Movement Specific Warm-Up
ROW
0:30 Easy Row
0:30 Fast Row
0:30 Easy Row
PRACTICE ROUND
5 Calorie Row
10 Wall Balls
Metcon
“FAST BREAK” (Time)
[COMPETE/TRAIN]
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
[SWEAT] Use:
15 Wall Balls (20/14)
After Party
MOBILITY
1:00 Butterfly Stretch
3-4 Sets of 8-12 Reps:
– 45° Reverse Dumbbell Fly
– Side Plank (3-4 x 60-90s)
– Staggered Hip Thrust
Modifications
ROW
-Reduce Reps
-9/6 Calorie Bike
-12/9 Calorie Ski Erg
-200 Meter Run
WALL BALL
-Reduce Reps
-Reduce Weight
-Squat Jumps