CrossFit Ballwin – CrossFit
Daily Mindset
EAT
Continuing our exploration around Quantity of food. . .
This week let’s try logging the food we eat daily in a Nutrition App. An example of a nutrition app is MyFitnessPal.
For this week, let’s not set any goals or target calories/macros. Just eat as you normally would and log your food to learn about your current nutrition habits!
Warm-up
1:00 Row Easy Pace
0:30 Inchworm to Push Up
0:30 Active Spiderman
1:00 Row Moderate Pace
0:30 Child’s Pose Walk Hands L and R
0:30 Active Samson
1:00 Row (Can athletes Row 200 Meter in 1:00?)
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 counterclockwise 0:15 clockwise)
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
Hang Power Snatch (Every 2 Minutes x 5 Sets: 3 Hang Power Snatches)
Metcon
“UPS & DOWNS” (Time)
[COMPETE/TRAIN]
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)
[SWEAT]
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (35’s/25’s) (24″/20″)
After Party
MOBILITY
1:00 Forearm Stretch
AFTER CLASS
AMRAP10:
Bike Calories
Starting on the 0:00 then on the 2:00:
21 Wall Balls (20/14)
Modifications
200M ROW
-Reduce Distance
-400m Bike (~45s Effort)
-150m Ski
-150m Run
-12 Burpees
DOUBLE DUMBBELL BOX STEP OVERS
-Reduce Reps
-Reduce Box Height
-Reduce/Remove Weights
-Sub Kettlebells
-2x Step Back Lunges