CrossFit Ballwin – CrossFit

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Daily Mindset

EAT

Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, almond flour, amino acids, cacao, chips, coconut water. . .

https://whole30.com/the-official-can-i-have-guide-to-the-whole30/

Warm-up

0:30 Plank (elbows)

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Frog Hops

0:30 Alternating Hamstring to Squat Hold Stretch

0:30 Slow Burpees

1:00 Pigeon Pose (each side)

SPECIFIC WARM UP

EMPTY BARBELL

10 Good Mornings

5 Elbow Rotations

5 Strict Press

10 Deadlifts

LIGHT BARBELL

10 Deadlifts

10 Scap Retractions

10 Mini Kip Swings

4 Bar Facing Burpees

MODERATE BARBELL

7 Deadlifts

7 Knee to Chest

3 Bar Facing Burpees

HEAVY BARBELL

5 Deadlifts

5 Strict Toes to Bar

2 Bar Facing Burpees

Weightlifting

Deadlift (12 Minutes to Build to a Heavy 3 Reps)

Metcon

Marston (AMRAP – Rounds and Reps)

[COMPETE]

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar-Facing Burpees

[TRAIN]

AMRAP 20:

1 Deadlift (315/225)

10 Toes to Bar

15 Bar-Facing Burpees

[SWEAT]

AMRAP 20:

1 Deadlift (225/155)

10 Toes to Bar

15 Bar-Facing Burpees

After Party

MOBILITY‚Ä®

0:30 Chest Opener Stretch (each side)

1:00 Pigeon Pose (each side)

AFTER CLASS

10 Sets For Total Load:

1 Power Snatch

40 Strict Ring Dips for Time

Modifications

DEADLIFT

-Reduce Load

-Elevate/Reduce Range of Motion

-Double Dumbbell Deadlift

-Sumo Deadlift

TOES TO BAR

-Reduce Reps

-Knees to Chest

-2x Sit Ups

BAR FACING BURPEES

-Reduce Reps

-Lateral Burpees Over the Bar

-15 Burpees

-20/15 Calorie Machine

-300m Run