CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
With the Omicron Coronavirus variant rapidly spreading, here’s our most insightful content on COVID-19 and the value of understanding your key physiological metrics.
-BY MARK VAN DEUSEN
“In a recent survey conducted through our app, 43% of WHOOP members who responded reported testing positive for COVID-19 at some point. Monitoring your health on a daily basis and knowing your baseline data is now more important than ever.”
Full Article: https://www.whoop.com/thelocker/covid-health-monitoring-tips-resources/
Warm-up
AMRAP 3:
10 Alternating Box Step Ups
10 Straight Leg Sit Ups
5 Cal Bike
0:20 Updog to Downdog
0:20 Active Spiderman
0:20 Pigeon Pose – Left
0:20 Pigeon Pose – Right
0:20 Inchworm to Push Up
0:20 Active Samson
Movement Specific Warm-Up
DOUBLE DUMBBELL BOX STEP OVERS
10 Box Step Overs
10 Single Dumbbell Box Step Overs (5 w/ DB in L/R Hand)
10 Double Dumbbell Box Step Overs
TOES TO BAR
0:30 Hollow Hold
10 V Ups
0:30 Arch Hold
10 Arch Raises
0:10 Hollow Hold on pull up bar
5 Kip Swings
0:10 Arch Hold on pull up bar
5 Kip Swings
3 Strict Toes to Bar
5 Kipping Knee to Chest
5 Toes to Bar
BIKE
2 Bike Transitions
Have athletes. . .
-Set up bike pedals
-Start off the bike
-Step into their first revolution
-Bike 1 calorie standing
-Settle into workout pace for 3 Calories
Metcon
“TURBO TIME” (3 Rounds for calories)
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Bike
*Score = Sum Total Calories
[COMPETE/TRAIN] Use:
Dumbbells: (50/35)’s
Box: (24″/20″)
[SWEAT] Use:
Dumbbells: (35/25)’s
Box: (24″/20″)
Weightlifting
POST WORKOUT RECOVERY
Shoulder Press (Follow Reps Scheme:)
6 Sets of 3 @ 75% 1RM
1 Set of 3+ @ 75% 1RM
[Leave 2-3 Reps In The Tank For Max Set]
After Party
MOBILITY
1:00 Couch Stretch (each side)
Modifications
TOES TO BAR
-Reduce Reps
-Knees to Chest
-Toes to Space
-0.5x Strict Toes to Bar (if athletes need to work on strength)
-2x AbMat Sit Ups
-1.5x Lying Knee to Chest (at a controlled pace)
DOUBLE DUMBBELL BOX STEP OVERS
-Reduce Reps
-Reduce Load
-Single Dumbbell
-Bodyweight
-(25, 20, 15) Box Step Ups
-(25, 20, 15) Step Back Lunges
BIKE CALORIES
-Any Machine Calories
-Double Unders
-10m Shuttle Runs