CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“First tell yourself what you want to be; and then do what you need to do.” -Epictetus
Every moment is an opportunity to become a better version of you, but it must be done through action. You can’t think your way to becoming something, you have to act. The goal in life then becomes the pursuit of that achievement.
-Sarah Gardner (Daily JAM)
Warm-up
2 Rounds of. . .
0:20 Slow Tempo Air Squats to the Med Ball
0:20 Med Ball Cleans
0:20 Med Ball Thrusters
2 Rounds of. . .
0:20 Alternating Side Lunge
0:20 Inchworm to Push Up
0:20 Active Spiderman
Movement Specific Warm-Up
0:30 Row Easy Pace
0:30 Row focusing on pace/500m
0:30 Row focusing on stroke/minute
WALL BALLS
5 Med Ball Squats
5 Med Ball Thrusters
5 Low Wall Balls
5 Wall Balls
PRACTICE ROUND
250 Meter Row at workout pace
10 Wall Balls
Rest 0:15
1 Wall Ball
Metcon
“THIS COULD BE US” (AMRAP – Reps)
[COMPETE/TRAIN]
AMRAP 25:
Buy-In: 5k Row
Directly Into…
AMRAP With Time Remaining:
Wall Balls (20/14)
*Score = Sum Total Reps of Wall Balls
[SWEAT] Use:
Wall Balls – 14/10
Metcon (No Measure)
POST WORKOUT RECOVERY
4 Rounds for quality. . .
15 Empty Barbell Good Mornings
12 Dumbbell Bench Press
9 Pausing Single Dumbbell Bent Over Rows (0:03 pause at the top)
60 second plank
After Party
MOBILITY
1:00 Child’s Pose
Modifications
5K ROW
-10,000m Bike
-4,000m Ski Erg
-4,000m Run
WALL BALLS
-Reduce Load
-Double Dumbbell Thruster
-Jumping Med Ball Squats
-Jump Squats