CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“We have two lives, and the second begins when we realize we only have one.”
-Confucius
Warm-up
3 Rounds. . .
0:40 Bike Moderate Pace
0:20 Bike Recovery Pace
0:40 Bike Hard Pace
0:20 Bike Recovery Pace
0:40 Bike Max Effort Pace
0:20 Bike Recovery Pace
20 Bodyweight Glute Bridges
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
3 Rounds. . .
0:05 Pause at Mid Shin
0:05 Pause at The Knee
0:05 Pause at Lockout
LIGHTWEIGHT – 5 Eccentric Deadlifts (0:05 tempo on the way down)
MODERATE WEIGHT – 10 Deadlifts
WORKOUT WEIGHT – 5 Deadlifts
OVERLOAD WORKOUT WEIGHT – 5 Deadlifts
Metcon
“SLEIGH RIDE” (Time)
COMPETE
[TEAMS OF 2]
For Time:
10,000 Meter Bike
On The Minute: athletes complete 5 Synchro Deadlifts (185/135)
TRAIN
[TEAMS OF 2]
For Time:
10,000 Meter Bike
On The Minute: athletes complete 5 Synchro Deadlifts (185/135)
SWEAT
[TEAMS OF 2]
For Time:
10,000 Meter Bike
On The Minute: athletes complete 5 Synchro Deadlifts (135/95)
After Party
MOBILITY
1:00 Pike Stretch
2 Rounds:
10 Strict Knees to Chest
0:30 AbMat Sit Ups
1:00 Chest Opener Stretch
1:00 Updog to Downdog
100ft Walking Spiderman Stretch
1:00 Child’s Pose
1:00 Lay and Pray
1:00 Pigeon Pose (0:30 each side)
0:30 AbMat Sit Ups
10 Strict Knee to Chest
Modifications
10,000 METER BIKE
-Reduce Distance
-10,000 Meters on Any Bike
-5,000 Meter Row
-4,000 Meter Ski or Run
DEADLIFTS
-Reduce Reps
-Reduce Load
-Double Dumbbell Deadlift
-10 Kettlebell Swings
-20 Glute Bridges