CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Warm-up
30 Seconds of Jumping Jacks
30 Seconds of Active Samson Stretch
30 Seconds of Bodyweight Good Mornings (Hands Behind Head)
30 Seconds Push-up to Down Dog
20 Seconds of Glute Bridges
20 Seconds of Single Leg Glute Bridge (Right)
20 Seconds of Single Leg Glute Bridge (Left)
Mobility
30 Second Calf Stretch on Post/Box/Rower (each side)
1 Minute of Child’s Pose
Strength & Skill
Double Unders:
1. Jump Tall, Stay Tall
Barbell Movements:
1. Drive Through the Heels
Metcon
“Handle With Care” – Part 1″ (AMRAP – Rounds and Reps)
0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)
[MOD 1]
AMRAP 15:
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
15 Hang Power Cleans (95/85)
30 Double Unders
15 Push Jerks (95/65)
[MOD 2]
AMRAP 15:
45 Single Unders
15 Deadlifts (55/35)
45 Single Unders
15 Hang Power Cleans (55/35)
45 Single Unders
15 Push Jerks (55/35)
“Handle With Care” – Part 2″ (Weight)
15:00-23:00
Build to a Heavy Complex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
After Party
GROUP STRETCH
Static Hamstring Stretch: 1:00 each side-
:60 Pike Stretch
:60 Squat Hold
ACCESSORY (BEYOND THE 60)
Tabata Banded Curl
Standing on a (light) band, hold it with both hands about hip width, your feet and hands should form a triangle
8 rounds (4 Minutes)
:20 CURLS!
:10 “Rest” – Hold the Band at 90 degrees, forearms parallel to the floor
Modifications
DOUBLE-UNDERS
30 Line Hops
20 Planking Shoulder Taps
9/7 Cals on Bike Erg or Rower
7/5 Cal Ski Erg
DEADLIFTS
Decrease Load
Decrease Range of Motion- Elevate from bumper plates if the athlete is struggling to achieve a neutral spine in the set-up
Change the Equipment – Kettlebells and Dumbbells are great substitutes to Pull from the floor
HANG POWER CLEAN
Decrease Load
Double Dumbbell Hang Power Cleans
Single Dumbbell Hang Power Cleans
Russian Kettlebell Swings
PUSH JERK
Decrease Load
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Full Kettlebell Swings
BARBELL COMPLEX
9 KB Deadlifts-6 Russian KB Swings-3 American Swings
Upper Body/Overhead Limitation – 9 PVC/Barbell Deadlifts -6 PVC/Barbell Power Cleans-3 Hang Power Cleans
Lower Body Limitation – 9 Double DB Seated Hang Cleans, 6 Double DB Strict Press