CrossFit Ballwin – CrossFit
Daily Mindset
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
We can choose to believe that life is happening to us, or that we are fully in control.
We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.
Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
Warm-up
0:30 Inchworm to Push-up
0:30 Alternating Lying Chest Opener Stretch
0:30 High Plank
0:30 Active Spiderman
0:30 High Plank Scap Retractions
0:30 Active Samson
Movement Specific Warm-Up
DUMBBELL BENCH PRESS
5 Push-ups
10 Body Weight good Mornings
Bike 200 Meters
10 Light Dumbbell Bench Press
10 Double Dumbbell Deadlifts
200 Meter Bike
PRACTICE ROUND
10 Workout Weight Dumbbell Bench Press
50 Meter Farmer’s Carry
200 Meter Bike
Metcon
“Pump The Brakes” (Time)
[TRAIN & COMPETE]
For Time:
20 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
18 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
16 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
…
2 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
Dumbbells: (50’s/35’s)
[SWEAT] Use:
Dumbbells: (35’s/25’s)
After Party
MOBILITY
1:00 Lying Chest Opener Stretch (each side)
1:00 Kneeling Forearm Stretches
8 Rounds (0:20 of work + 0:10 of rest):
Single Dumbbell Rows (0:20 each side)
Sit-ups
Push-ups
Air Squats
Modifications
DUMBBELL BENCH PRESS
-Reduce Reps
-Reduce Load
-Barbell Bench Press
-Hand Release Push-ups
-Dumbbell Floor Press
100 METER FARMER’S CARRY
-Reduce Distance
-Reduce Load
-1:00 Double Dumbbell Hold
1,000/800 METER BIKE
-Reduce Distance
-Cap at 2:00
-400m Run
-500m Row
-400m Ski