21JUL2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Warm-up

0:30 Row

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Row

0:30 Pausing Glute Bridges

0:30 Push-Up to Down Dog

0:30 Row

0:30 Box Step-Ups

TECHNIQUE & BUILD

DUMBBELL HANG CLEAN & JERKS

5 Dumbbell Deadlifts (each side)

3 Hang Cleans (each side)

3 Jerks (each side)

3 Hang Clean & Jerks (Each Side)

Movement Specific Warm-Up

ROW

14/11 Calories

PRACTICE ROUND

4 Cal Row

4 Hang Clean & Jerks (Each arm)

4 Step-Ups

4 Shuttle Runs

100 Meter Farmers Carry

Metcon

“Ship Show” (Time)

For Time:

100/80 Calorie Row

80 Single Dumbbell Hang Clean and Jerks (50’s/35’s)

60 Single Dumbbell Box Step Ups (24″/20″)

40 x 10-Meter Shuttle Runs

200 Meter Double Dumbbell Farmers Carry

After Party

MOBILITY

1:00 Child’s Pose

15:00 Row

Every 3:00 complete 1 round of cindy

Modifications

100/80 CALORIE ROW

-Reduce Reps

-Same Calorie Bike

-80/60 Calorie Ski

-1200 Meter Run

FARMER CARRY

-Reduce Load

-Reduce Distance