CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
Sprint: Athletes are building in speed and never slowing down. Emptying the tank!
Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow down.
Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration workout.
Grind: Athletes are working at a slower pace to get the work done.
Warm-up
0:30 Child’s Pose
0:30 Downdog
0:30 Active Spiderman
0:30 Alternating Side Lunge
0:30 Slow Air Squats
0:30 Arm Circles Backwards
0:30 Dead Hang from Pull Up Bar
10 Scap Retractions
10 Mini Kip Swings
5 Big Kip Swings
1-3 Strict Pull Ups
Metcon
“CHANGE OF PLANS” (3 Rounds for reps)
[COMPETE]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans
——Rest 5 Minutes——
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
——Rest 5 Minutes——
AMRAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
**Dumbbells: (50’s/35’s)
[TRAIN]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans
——Rest 5 Minutes——
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
——Rest 5 Minutes——
AMRAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks
*Dumbbells: (50’s/35’s)
[SWEAT]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans
——Rest 5 Minutes——
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
——Rest 5 Minutes——
AMRAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
After Party
MOBILITY
1:00 Lay and Pray
AFTER CLASS
Deadlift:
5-5-10-10-10
After every set. . .
Max Unbroken Strict Pull Ups
Modifications
WEIGHTED WALKING LUNGE
-Reduce/Remove Weights
-Reduce Distance
-Sub Barbell
-16 Step Back Lunges
DOUBLE DUMBBELL MOVEMENTS
-Reduce Reps
-Reduce Weights
-Sub Barbell
BAR MUSCLE UPS
-Reduce Reps
-Burpee Pull Ups
-Double Dumbbell Devil Presses
CHEST TO BAR PULL UPS
-Reduce Reps
-6 Strict Chest To Bar
-Alternating Double Dumbbell Plank Rows
PULL UPS
-Reduce Reps
-6 Strict Pull Ups
-Double Dumbbell Bent Over Rows