29AUG2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Warm-up

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Squat to Stand

200m Jog

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Stiff Legged Deadlifts

5 Deadlifts

Movement Specific Warm-Up

RUN

Jog 400m

PRACTICE ROUND

200m Run

10 Abmat Sit-Ups

8 Deadlifts

Metcon

“MR. JOSHUA” (Time)

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

15 Deadlifts

[COMPETE/TRAIN]

Deadlifts (205/145)

[SWEAT]

Deadlifts (155/105)

After Party

MOBILITY

1:00 Couch Stretch (each side)

5 Sets:

3 Power Cleans + 1 Push Jerk

Modifications

400m RUN

-Reduce Distance

-500/400m Row

-1,000/800m Bike

-400/350m Ski

DEADLIFTS

-Reduce Load

-DB/KB Deadlifts