CrossFit Ballwin – CrossFit
Daily Mindset
Friendly competition is a great way to connect with people!
How are you encouraging friendly competition in your community?
Do you write scores on a Whiteboard?
Do you encourage athletes to enter scores in an app or platform?
Do you start discussions with athletes post WOD about strategy and how the workout felt?
One of the best community builders is sweaty, out of breath people rolling around on the gym floor discussing “How far did you get in the workout?”
As coaches, it is super important for us to set the tone around competition in class. Competition is a great motivator and talking point so long as it’s friendly.
“I always wished we had played more. I know he made me a better player and I hope I made him better at some stage.”
-John McEnroe about Björn Borg
Warm-up
0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
TECHNIQUE & BUILD
10 Alternating Single Dumbbell Deadlifts
10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)
5 Single Dumbbell Push Press (each side)
5 Dumbbell Swings (each side)
5 Dumbbell Deadlift to Shrug
6 Alternating Single Dumbbell Snatches (3 each side)
PRACTICE ROUND
5-3-1:
Alternating Single Dumbbell Snatches
Lateral Burpees Over Dumbbell
20 Double Unders
Metcon
“TIGGER” (5 Rounds for reps)
[COMPETE/TRAIN]
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
*Score = Lowest Round of Double Under Reps
[SWEAT] Use:
Dumbbell Weight – 35/25
Metcon (No Measure)
POST RECOVERY-
AMRAP 13:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups
For Quality not rounds
After Party
MOBILITY
1:00 Calf/Ankle Stretch on Wall
Modifications
ALTERNATING DUMBBELL SNATCHES
-Reduce Load
-Reduce Reps
-Alternating Single Dumbbell Deadlifts
-Alternating Hang Power Snatch
LATERAL BURPEES OVER DUMBBELL
-Reduce Reps
-Burpees
-Straight Arm Burpees
DOUBLE UNDERS
-Max Machine Calories
-Max Distance Run
-Max AbMat Sit Ups
-Max Single Unders
-Max Line Hops