CrossFit Ballwin – CrossFit

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Daily Mindset

SLEEP

The gold standard of sleep is 8 hours every night.

One way we can help set ourselves up for sleep success is by going to sleep and waking up at the same time everyday. 


For most of us we have to wake up at a certain time in order to be ready for the day. The challenge is typically getting to bed at the same time regularly. Let’s put our focus on getting into bed and lights out at the same time Monday through Friday to start!

Warm-up

0:30 Push Up to Downdog

0:30 Alternating Shoulder Taps

0:30 Alternating Chest Opener

0:30 Child’s Pose

0:30 High Plank Shoulder Retractions

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Bench Press (Heaviest Double for Record Keeping)

Metcon (6 Rounds for weight)

Bench Press –

Warm-Up 3 Sets

Working Sets 4-4-3-3-2-2

*Score = Sum Total Load Reps

Metcon

“JUST THE TWO OF US” (AMRAP – Rounds and Reps)

[COMPETE/TRAIN]

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders

[SWEAT]

AMRAP 10:

9 Thrusters (65/45)

35 Double Unders

After Party

MOBILITY

1:00 Seated Quad Stretch (L/R)

5-4-3-2-1-2-3-4-5:

Front Squat

After each set. . .

10 Slow Candlesticks

20 Flutter Kicks

Modifications

THRUSTERS

-Reduce Reps

-Reduce Load

-Double Dumbbell Thrusters

35 DOUBLE UNDERS

-Reduce Reps

-55 Single Unders

-35 Line Hops