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.
Weightlifting
Movement Specific Warm-Up
DOUBLE UNDERS
0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Downdog
0:30 Active Spiderman
0:30 Single Unders
0:30 Ankle Circles
0:15 Single Unders
0:15 Rest
0:15 High Single Unders
0:15 Rest
0:15 Double Unders
BIKE
1:00 Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike
BOX JUMP OVERS
0:20 Box Step Ups
0:20 Box Step Overs
0:20 Box Jumps
0:20 Box Jump Overs
DUMBBELL PUSH JERKS
10 Single Dumbbell Presses (hold in both hands horizontally)
4 Single Dumbbell Push Press (each arm)
4 Single Dumbbell Push Jerks (each arm)
0:15 Single Dumbbell Hold (each arm)
MOBILITY
0:30 Child’s Pose on Box (hands elevated on box)
0:30 Lay and Pray Kneeling (elbows elevated on box)
4 Double Dumbbell Push Press
4 Double Dumbbell Push Jerks
Push Jerk (Build to Heavy Set of 10)
Metcon
“DOWNFALL” (Time)
[TRAIN/COMPETE]
For Time:
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs (24″/20″)
40 Dumbbell Push Jerks (50’s/35’s)
200 Meter Farmer’s Carry (50’s/35’s)
[SWEAT]
For Time:
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs (24″/20″)
40 Dumbbell Push Jerks (35’s/25’s)
200 Meter Farmer’s Carry (35’s/25’s)
After Party
MOBILITY
1:00 Calf Stretch
1:00 Kneeling Forearm Stretch
CORE CASH OUT
2 Rounds. . .
10 Strict Knees to Chest
0:30 Flutter Kicks
10 Straight Leg Sit Ups
1 Round
1:00 Plank
0:30 Side Plank (each side)
Modifications
DOUBLE UNDERS
-Reduce Reps
-Cap at 1:30
-150 Single Unders
-100 High Single Unders
-300 Meter Run
-1:30 on a Machine
80/60 BIKE CALORIES
-80/60 Calorie Row
-60/45 Calorie Ski
-1200 Meter Run
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
-Box Jumps
-Squat Jumps Over Dumbbell
DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Barbell Push Jerks
-Hand Release Push Ups
FARMER’S CARRY
-Reduce Distance
-Reduce Load
-Cumulative 1:30 Farmer’s Hold
-Cumulative 1:30 Plank, Hollow, Dead Hang Hold