CrossFit Ballwin – CrossFit

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Daily Mindset

SLEEP

This week to improve sleep quality, let’s try to make our rooms as dark as possible.

Light can have a big negative impact on our quality of sleep. Try eliminating any LED lights, digital clocks, add blackout curtains, or wear a sleep mask if needed.

Absolutely do not fall asleep to the TV or scrolling through your phone!

Warm-up

0:30 Box Step Ups

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Mountain Climbers

0:30 Frog Hops

0:30 Slow Burpees

MOBILITY

1:00 Child’s Pose

1:00 Lay and Pray

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Elbow Rotations in Front Rack

5 Strict Press and Reach

Coach Directed-

3 Dip and Hold (0:03 pause in the dip)

5 Dip to Stand (call: “dip. . .GO”)

3 Push Press

3 Pausing Overhead Quarter Squats (0:05 pause)

3 Pausing Push Jerks (0:03 pause in the catch)

Metcon

0-15: “YOU UP?” (AMRAP – Rounds and Reps)

[ALL TRACKS]

[0:00 – 15:00]

AMRAP 15:

1 Burpee Box Jump (24″/20″)

1 Push Jerk

2 Burpee Box Jumps (24″/20″)

2 Push Jerks

3 Burpee Box Jumps (24″/20″)

3 Push Jerks



Add 1 Per Per Round

Barbell Weights:

[COMPETE/TRAIN] Use- 115/85

[SWEAT] Use- 75/55

15-25: Metcon (Weight)

Build to Heavy Single Push Jerk
-Can be pulled from rack

After Party

MOBILITY
1:00 Child’s Pose (Lat focused)

AFTER CLASS

Strict Press:

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

5 Sets for Quality:

5 HSPUs or Double Dumbbell Push Press

1 Minute on Any Machine

30ft Handstand Walk or 6 Wall Walks

Modifications

BURPEE BOX JUMPS

-Reduce Box Height

-Burpees Box Step-Up

-Burpees To Target

PUSH JERKS

-Reduce Load

-Sub Dumbbell(s)

-Jump Squats

-Kettlebell Swings