27JUL2022

CrossFit Ballwin – CrossFit

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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

Ten Meters of Each:

Knuckle Draggers

Walking Active Samson

Side to Side Lunge

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle

200 Meter Jog

DOUBLE DUMBBELL POWER CLEANS

with one dumbbell

6 Cleans, Pausing in the Catch Position (3 each side)

with two dumbbells

3 Cleans, Pausing in the Catch

Movement Specific Warm-Up

DOUBLE DUMBBELL BENCH PRESS

10 Single Dumbbell Bench Press (5 each side)

5 Double Dumbbell Bench Press

PRACTICE ROUND

200 Meter Run

5 Double Dumbbell Deadlifts

5 Double Dumbbell Bench Press

5 Double Dumbbell Power Cleans

Metcon

“Linda’s Lungs” (Time)

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Bench Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run


[COMPETE/TRAIN] Use:

Dumbbells: (50’s/35’s)


[SWEAT] Use:

Dumbbells: (35’s/20’s)

After Party

MOBILITY

1:00 Frog Stretch

3-4 Sets of 8-12 Reps:

A. Barbell Hip Thrust

B. Front Plank (3-4 x 60-90 Seconds)

C. Barbell Upright Row

Modifications

800 METER RUN

-Reduce Distance

-1000/800 Meter Row

-800/600 Meter Ski

-2000/1600 Meter Bike

DUMBBELL POWER CLEANS

-Reduce Load

-Reduce Reps

-Barbell Cleans

-Kettlebell Swings