CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
Talking Points on the Benefits of High Intensity/High Heart Rate Training
https://youtu.be/3Awkle2XDN0
Warm-up
BAND STRETCH
0:20 Hinging Lat Stretch
0:20 Lunging Lat Stretch
0:20 Standing Overhead Lat Stretch
0:20 Lunging Overhead Lat Stretch
0:20 Bent Arm Pec Opener
0:20 Straight Arm Pec Opener
0:20 Single Unders
0:40 Active Spiderman
0:20 Single Unders
0:40 Active Samson
0:20 Single Unders
0:40 Downdog
0:20 Single Unders
0:40 Overhead Tricep Stretch
Movement Specific Warm-Up
LIGHT DUMBBELLS
5 Single Dumbbell Deadlifts (each side)
4 Single Dumbbell Swings (each side)
3 Single Dumbbell Strict Press and Reach (dumbbell horizontal in both hands)
2 Single Dumbbell Push Press (each side)
10 Double Dumbbell Deadlifts
8 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
LIGHT DUMBBELL PRACTICE ROUND
3 Double Dumbbell Push Jerks
6 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Deadlifts
10 Double Unders
WORKOUT DUMBBELLS
6 Pausing Double Dumbbell Deadlifts (pause at the lockout)
4 Pausing Double Dumbbell Hang Power Cleans
2 Pausing Double Dumbbell Push Jerks (pause in the catch and at lockout)
Weightlifting
Deadlift (Follow Scheme:)
1 Set of 1 @ 70% 1RM
1 Set of 1 @ 78% 1RM
4 Sets of 3 @ 83% 1RM
1 Set of 3+ @ 83% 1RM
[Leave 1-2 Reps In The Tank On Max Set]
Metcon
“DUBLIN” (Time)
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout (including rest)
[COMPETE/TRAIN] Use
Dumbbells: (50/35)’s
[SWEAT] Use:
Dumbbells: (35/25)’s
After Party
MOBILITY
1:00 Forearm Stretch
1:00 Child’s Pose w/ Reach
Modifications
DOUBLE DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE DUMBBELL HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE DUMBBELL DEADLIFTS
-Reduce Reps
-Reduce Load
-Single Dumbbell
DOUBLE UNDERS
-Reduce Reps
-Cap at 1:00
-70 Single Unders
-8/12 Calorie Machine
-45 High Single Unders