CrossFit Ballwin – CrossFit
Daily Mindset
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)
Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.
All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).
Warm-up
2 Rounds. . .
0:20 Easy Pace Bike
0:20 Moderate Pace Bike
0:20 Sprint Pace Bike
0:15 High Plank Scap Retractions
0:15 Push-up to Downdog
0:15 Active Spiderman
0:15 Lying Chest Opener Stretch
Movement Specific Warm-Up
HAND RELEASE PUSH-UPS
0:15 High Plank Hold
3 Push-ups
3 Hand Release Push-ups
STRICT RING DIPS
0:15 Support Hold
3 Strict Ring Dip
HANDSTAND PUSH-UPS/DB STRICT PRESS
0:15 Handstand Hold or Single Dumbbell Overhead Hold (one dumbbell held by both hands
horizontally)
10 Handstand Shoulder Shrugs
10 Single Dumbbell Strict Press (one dumbbell held by both hands horizontally)
3 Strict Handstand Push-ups
or
3 Strict Double Dumbbell Presses
Metcon
“JACKPOT” (Time)
[COMPETE]
3 Rounds For Time:
30 Calorie Bike
21 Hand Release Push-ups
21 Calorie Bike
15 Strict Ring Dips
12 Calorie Bike
9 Strict Handstand Push-ups
[TRAIN]
3 Rounds For Time:
30 Calorie Bike
21 Hand Release Push-ups
21 Calorie Bike
15 Strict Ring Dips
12 Calorie Bike
9 Strict Dumbbell Press (50/35)
[SWEAT]
3 Rounds For Time:
30 Calorie Bike
21 Hand Release Push-ups
21 Calorie Bike
15 Strict Ring Dips
12 Calorie Bike
9 Strict Dumbbell Press (35/25)
After Party
MOBILITY
1:00 Lying Chest Opener Stretch
6-8 Sets:
1 Power Snatch + 1 Hang Squat Sntach
Performed @ 75-90% 1RM Squat Snatch
Modifications
30-21-12 BIKE CALORIES
-Reduce Calories
-42-30-18 Row Calories
-600m-400m-200m Run
HAND RELEASE PUSH-UPS
-Reduce Reps
-Reduce Range of Motion (box or AbMat)
-Regular Push-ups
-Double Dumbbell Floor Press
-2x High Plank Shoulder Taps
STRICT RING DIPS
-Reduce Reps
-Band Assisted
-Box Supported Ring Dips
-Jumping Ring Dips
-Eccentric Ring Dips
-Bench Supported Dips
STRICT HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce Range of Motion (stack AbMats)
-Double Dumbbell Strict Press
-Barbell Strict Press