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
Get Hot
4:00 AMRAP
30 Jumping Jacks
20 Plank Shoulder Taps Demo
10 Kang Squats Demo
5 Burpees with a Side Hop
Activation/Mobility
10 Plate Squat Therapy Reps w/ :05 descent
Strength & Skill
Focus: Heel Magic
Que: Root the Heels, Up the Power
Weightlifting
Metcon (Weight)
Barbell Complex/Loading
On a 12:00 Clock:
0:00-2:00 – 5 Front Squats / 5 Push Press / 5 Thrusters
2:00-4:00 – 4 Front Squats / 4 Push Press / 4 Thrusters
4:00-6:00 – 3 Front Squats / 3 Push Press / 3 Thrusters
6:00-8:00 – 2 Front Squats / 2 Push Press / 2 Thrusters
8:00-10:00 – 1 Front Squats / 1 Push Press / 1 Thrusters
10:00-12:00 – 1 Front Squats / 1 Push Press / 1 Thrusters
Increase the load for every set.
Metcon
“LET IT BURN” (Time)
COMPETE
For Time:
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)
TRAIN
For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)
SWEAT
For Time:
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Push Presses (95/65)
20 Lateral Barbell Burpees
20 Thrusters (95/65)
After Party
2:00 Recovery
1:00 Couch Stretch (each side)
1:00 Puppy Pose
Midline (not mandatory)
On a 3:00 Clock:
50 V-Ups or 100 Sit-Ups
BEYOND THE 60
For Quality
3 Sets of 7: Tempo Good Mornings (3s Down)
3 Sets of 15: Barbell Glute Bridges
*After each set (all 6) – 4-7 Strict Pull-Ups
Rest as needed between sets, aiming to build slightly in load each round
Modifications
FRONT SQUAT
Decrease Load/Reps
Decrease Range of Motion (Squat to a Target)
Dumbbell/Kettlebell Goblet Squats
LATERAL BARBELL BURPEE
Decrease Reps
Step Up/Over Bar
PUSH PRESS
Decrease Load/Reps
Dumbbell Bench
Single Dumbbell Push Press
THRUSTER
Decrease Load/Reps
Double/Single DB Thruster
20 x PVC Front Squat + Push Press