CrossFit Ballwin – CrossFit
Daily Mindset
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Warm-up
1 Round
1 Minute Row
30 Seconds Lateral Squats
1 Minute Row
30 Seconds Slow Air Squats
1 Minute Row
30 Seconds Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Barbell Front Squat Hold: 30 Seconds
Strength & Skill
Row:
1. Straight handle path
Squat Clean:
1. Straight bar path
Weightlifting
Squat Clean (Build to a heavy single)
Metcon
“So Fresh, So Clean” (Time)
10-9-8-7-6-5-4-3-2-1:
Squat Cleans (135/95)
*Before Each Round: 20/15 Calorie Row
After Party
MIDLINE
3 Sets:
30 GHD Sit-ups
30 Dumbbell Weighted Glute Bridges
Modifications
SQUAT CLEANS
Double Dumbbell Squat Cleans
20/15 CALORIE ROW
15/10 Calorie Bike
15/10 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs [10 Meters]