CrossFit Ballwin – CrossFit

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Warm-up

BIKE

0:30 Easy Pace Bike

0:30 Push Up to Downdog

0:30 Moderate Pace Bike

0:30 Active Samson

0:30 Fast Pace Bike

0:30 Standing Straddle Stretch

EMPTY BARBELL

10 Good Mornings

10 Stiff Legged Deadlifts

10 Deadlifts

LIGHT WEIGHT – 
10 Deadlifts


MODERATE WEIGHT – 
5 Deadlifts

OPENING WEIGHT – 
3 Deadlifts

GYMNASTICS

10 Scap Retractions Pull Up Bar

10 Half Pull-Ups

3 Pull Ups

3 Toes to Bar

DOUBLE UNDERS

20 Single Unders

10 Single Unders at Double Under Height

10 Jumping Double Taps

10 Double Unders

Metcon

Rest 2 Minutes After Each Part Before Starting Next

Daily Mindset

TRAIN

Mechanics. . . Consistency. . . THEN Intensity

We want to work hard when we train but never at the expense of form and technique!

Let’s make sure we are always crushing the fundamentals of form and technique THEN adding weight, speed, or intensity!

Pt. 1: “JIFFY” (Calories)

[AMRAP 8]:


Max Bike Calories

Pt. 2: “PUFFY” (AMRAP – Rounds and Reps)

“PUFFY”

[AMRAP 8]:


3 Strict Pull-Ups + 3 Toes To Bar


10 Double Unders 


6 Strict Pull-Ups + 6 Toes To Bar


20 Double Unders


9 Strict Pull-Ups + 9 Toes To Bar


30 Double Unders


…
Add 10 Double Unders and 3 Strict Pull-Ups + 3 Toes To Bar Every Round

Pt. 3: “FLUFFY” (Weight)

[8 Minute Window]: 


Establish 5RM Deadlift

After Party

MOBILITY

1:00 Forearm Stretch

1:00 Pike Stretch

AFTER CLASS

4 Sets for Quality

12 Single Dumbbell Single Leg Deadlifts

1:00 Hollow Hold

0:30 Superman Raises

Modifications

BIKE

-Reduce Time

-Intervals (0:30 work: 0:30 rest)

-Any Machine for Calories

GYMNASTICS

-Reduce Reps

-3 Banded Pull-Ups + 3 Strict Knees To Chest

-3 Renegade Rows

DOUBLE UNDERS

-Reduce Reps

-1.5x Single Unders

-Same Number of Double Taps

-Same Number of Double Under Height Single Unders

-Same Number of Line Hops

DEADLIFT

-8 or 10RM to Reduce Weight

-Double Dumbbell Deadlift