CrossFit Ballwin – CrossFit
Daily Mindset
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Warm-up
ROW
0:30 Arms Only
0:30 Legs Only
0:30 Legs then arms, Slowly
0:30 Easy Rowing
0:30 Rowing Stroke Rate 20 stroke/minute
0:30 Rowing Stroke Rate 24 stroke/minute
0:30 Rowing Stroke Rate 28 stroke/minute
0:30 Rowing Stroke Rate 32 stroke/minute
MOBILITY
0:30 Arm Circles (0:10 forward, back ward, swings across the chest)
0:30 Standing Reach to Toe Touch
0:30 Standing Straddles Stretch
0:30 Active Samson
0:30 Updog to Downdog
Movement Specific Warm-Up
BURPEES OVER THE ROWER
0:15 High Plank Hold
0:15 Mountain Climbers
0:15 Frog hops
0:15 Lateral Hops (over line)
0:15 Hops Over the Rower
4 Burpees Over The Rower
TOES TO BAR
10 Scap Retractions
5 Kip Swings
5 Dead hanging Knee raises
5 Kipping knees to chest
5 Toes to Bar
PRACTICE ROUND
250/200 meter Row
8 Burpees over the Rower
6 Toes to Bar
Metcon
“BELLY OF THE BEAST” (Time)
[ALL TRACKS]
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Lateral Burpees Over Rower
12 Toes to Bar
*Score = Slowest Round
Metcon (No Measure)
Post Workout Recovery:
33 Pull-Ups
66 Push-Ups
99 Air Squats
*Partition as needed
*Goal is to find out what rep scheme you need to keep moving
After Party
MOBILITY
1:00 Couch Stretch (Each Side)
3-4 Sets of 8-12 Reps:
A. Dumbbell Bench Press
B. Reverse Plank
C. Standing Lateral Raise
Modifications
500/400 METER ROW
-1000/800 Meter Bike
-400/350 Meter Ski Erg
-400 Meter Run
BURPEES OVER THE ROWER
-Reduce Reps
-Step Over the Rower
-Burpees in Place
-Frog Hops
TOES TO BAR
-Reduce Reps
-Toes to Space/Kipping Knees to Elbow/Chest
-V-Ups
-2x Abmat Sit-Ups