CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

Sustainable consistency is the key to your training success. We can apply this to our training in two ways:

Our daily training intensity

Our weekly training schedule

If we attempt to train everyday with a “competition” mindset or at a high level of intensity we will likely burnout. For example, if we give 100% effort in Monday‚Äôs workout to the point where we are too sore to workout on Tuesday we are training at too high of an intensity. Another example is if we train at such a high intensity that it has a negative impact on the rest of our day/daily activities (feeling exhausted at work, taking care of our family, etc.) We want training to positively impact our lifestyle!

As for our weekly training schedule, if we are training at the appropriate intensity daily we should be able to train 5-6 days a week. Finding a consistent time of day to train at is a key component of a successful training schedule. If you can permanently build your training/exercise into your schedule at the same time daily it becomes a habit. “I take CrossFit at 8:00am” and then you begin to schedule life around your exercise routine instead of the opposite.

Warm-up

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

200 Meter Run

MOBILITY

1:00 Seated Quad Stretch (each side)

SPECIFIC WARM-UP

10 Scap Retractions

10 Little Kip Swings

5 Big Kip Swings

1-3 Strict Pull Ups

2 Kip Swing-Pull Up-Kip Swing- Pull Up

3 Workout Variation Pull Ups

[2:00 Pull Up Practice]

Metcon

“CONCRETE JUNGLE” (7 Rounds for time)

[COMPETE]

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull Ups

*Score = Sum Total Time of 7 Rounds. Enter all 7 split times.

[TRAIN]

On the 3:00 x 7 Rounds:

400 Meter Run

8 Strict Pull Ups

[SWEAT]

On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull Ups

Weightlifting

Deadlift (Follow Scheme)

– 4 Sets of 8 @ 65% 1RM

– 1 Sets of 8+ @ 65% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

After Party

1:00 Couch Stretch (each side)

1:00 Banded Lat Stretch (each side)

Modifications

400M RUN

-Reduce Distance

-400m Ski

-500m Row

-1000m Bike

CHEST TO BAR PULL-UPS

-Reduce Reps

-8 Strict Chest To Bar Pull-Ups

-Banded Chest To Bar Pull-Ups

-Pull-Ups

-Alternating Dumbbell Plank Rows