CrossFit Ballwin – CrossFit
Daily Mindset
“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all-in which case, you fail by default.”
-J.K. Rowling
Warm-up
:30 Seconds
Active Spidermans
Quad Stretch
Active Samson
Side Lunge
Push-up to Down Dog
Air Squats
2 Rounds:
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Front Rack Stretch – :45 Seconds
Childs Pose – :45 Seconds
Couch Stretch – :45 Each Leg
Squat Hold – :45 Seconds
Weightlifting
Thruster (Building to a Heavy Triple)
Metcon
“FALLING UP” (AMRAP – Rounds and Reps)
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…. increasing by 3 each round
After Party
1:00 Seated Quad Stretch
1:00 Lying Chest Opener
Back Squat:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
Modifications
THRUSTERS
-Reduce Reps
-Reduce Loads
-Sub Dumbbells
-Front Squats
TOES TO BAR
-Reduce Reps
-Knees to Chest
-2x Sit Ups
-0:30 Plank