CrossFit Ballwin – CrossFit
Warm-up
:30 Straight Leg Sit Ups
:30 Front Plank on Hands
3 Rounds: :10 On :10 Off a Ring Support Hold
3 Rounds: :20 On :10 Off
Round 1: PVC Strict Presses
Round 2: Jumping Ring Dips
Round 3: PVC Floor Presses
Daily Mindset
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Strength & Skill
DB Z-Press (Double DB)
1. Straightening the arms overhead
Ring Dip:
1. Progression & Prescription
Push-Ups:
1. Rigid Body
Mobility
Chest Stretch on Floor: :40 Each Side
Dumbbell Assisted Straddle Stretch: :45
Metcon
“DUMBBELL JT” (Time)
For Time:
21-15-9-6
DB Z Press (35/25)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)
Buy Out: 400m Farmer Carry (35/25)
400m Run
[MOD 1]
For Time:
21-15-9-6:
DB Z Press (35/25)
Strict Ring Dip
Deficit Push-Up (on DB’s)
Buy Out: 400m Farmer Carry (35/25)
400m Run
[MOD 2]
For Time:
21-15-9-6:
DB Z Press (25/15)
Jumping Ring Dip
Hand Release Push-Up
Buy Out: 400m Farmer Carry (25/15)
400m Run
After Party
GROUP STRETCH
Table Top Stretch: 45 Seconds
Pec Stretch On Wall: 40 Seconds Each Side
ACCESSORY (BEYOND THE 60)
5 Rounds for Quality:
5 Heavy Weighted Strict Pull Ups
(Hold a dumbbell between your feet or legs and cross your ankles)
12 Single Dumbbell Tricep Extensions
Modifications
DB Z PRESS
Barbell Strict Press
Decrease Load
RING DIP
Toe Supported Ring Dip
Jumping Ring Dips
Dips off a Box
DB PUSH-UP
Regular Push Up/Hands Elevated
DB Bench Press
FARMER’S CARRY & RUN
Reduce Load
Reduce Distance