CrossFit Ballwin – CrossFit

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Daily Mindset

EAT

Nutrition Guidelines:

Eat Real Food: Avoid man-made food-like substances. This means avoiding anything processed, comes in a package, has a long shelf life and a long list of ingredients.

Not Too Much: Can be a little different for everyone based on what works best for the individual athlete’s lifestyle and their goals. It could be counting macros/calories. . . it could be 3-4 meals a day, no snacking, no seconds. . . it could be intermittent fasting. The goal here is to keep intake to levels that support exercise but not body fat.

Mostly Plants: Every meal, including breakfast, should include vegetables. Cover your plate with vegetables then add the rest of the meal. It is important to put emphasis on plants and vegetables because they are often neglected from our diets and have a ton of nutritional value.

Warm-up

1:00 Row Easy Pace

0:30 Active Samson

0:45 Row Moderate Pace

0:30 Active Spiderman

0:30 Row Workout Pace

0:30 Push Up to Downdog

PVC

0:15 PVC Pass Throughs

0:15 PVC Around the World (L/R)

5 PVC Hang Power Snatches

EMPTY BARBELL

5 Good Mornings

5 Snatch Grip Behind the Head Push Jerks

5 Snatch Grip Deadlifts

5 Hang Power Snatches

Metcon

“HALF HOUR POWER SHOWER” (Distance)

[COMPETE]

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

[TRAIN]

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Strict Burpee Pull Ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

[SWEAT]

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Burpee Pull-Ups

10 Hang Power Snatches (75/55)

15 Box Jump Overs (24″/20″)

After Party

MOBILITY

1:00 Child’s Pose

5 Sets for Quality:

10 Barbell Hip Thrusts

15 Glute Bridges

20 Banded Good Mornings

Rest as needed

Modifications

MAX METER ROW

-Max Meters On Any Other Machine

RING MUSCLE-UPS

-Reduce Reps

-2 Strict Ring Muscle-Ups

-Jumping Ring Muscle-Ups

-5 Burpee Chest To Bar Pull-Ups

-5 Double Dumbbell Renegade Rows

HANG POWER SNATCHES

-Reduce Reps

-Reduce Load

-Single Dumbbell Hang Power Snatches

BOX JUMP OVERS

-Reduce Reps

-Reduce Height

-Step-Overs

-Squat Jumps