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Components
"DUMBBELL JT"
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
29APR2021 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
29APR2021
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 29, 2021
Clients:
Men / Women
All Clients
Clients
1
Micheal
Young
9:30 AM CrossFit
27:15
Ring Dips…
2
Juliana
Wood
6:30 AM CrossFit
24:33
20# Jumping RD, Negative PU
3
Kyle
Schreiber
6:30 AM CrossFit
28:47
Band Ring Dips
4
Chad
Kottmann
5:00 AM CrossFit
29:29
35#, band on ring dips, negatives on push ups
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