CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
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Warm-up
HIP HALO
2 Rounds. . .
10 Lateral Steps (each side)
5 Pausing Squats (0:03 at the bottom)
10 Standing Fire Hydrants (each side)
0:30 Hip Bridges
MOBILITY
(All Stretched on One Side)
0:20 Static Spiderman
0:20 Static Lunging Hip flexor Stretch (drop back knee from Spiderman stretch)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
0:20 Pigeon Pose
0:30 Rig/Rack Assisted Squat Hold
Weightlifting
Front Squat (6 Sets of 2: Building to a Heavy 2)
Focus Points:
– strong front rack position = elbows pointed forward upper back engaged
– hips down and back
– knees out and heels down
Movement Specific Warm-Up
10 Double Dumbbell Deadlifts
10 Scap Retractions (pull up bar)
10 Box Step Overs
5 Double Dumbbell Power Cleans
5 Kip Swings
5 Box Jump Up Step Down
3 Double Dumbbell Front Squats
3 Pull Ups
3 Box Jump Overs
Metcon
“THREE STRIKES” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
[TRAIN] Use:
Dumbbell Front Squats – 50/35’s
Gymnastics – Strict Pull-ups
Box Jump Overs – 24″/20″
[SWEAT] Use:
Dumbbell Front Squats – 35/25’s
Gymnastics – Strict Pull-ups
Box Jump Overs – 24″/20″
After Party
MOBILITY
1:00 Seated Quad Stretch
1:00 Lat Stretch
Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
Modifications
DOUBLE DUMBBELL FRONT SQUATS
-Decrease Load
-Decrease Reps
-Single Dumbbell Goblet
-2x Bodyweight Squats
PULL UPS
-Decrease Reps
-Banded Assisted Pull Ups
-Jumping Pull Ups
-2x Ring Rows
-2x Single Dumbbell Bent Over Row
-2x Sit Ups
BOX JUMP OVERS
-Decrease Reps
-Box Step Overs
-2x Jump Squats Over Dumbbell