CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
This week let’s focus on creating a healthy nighttime routine to help us decompress from the day and in a state to optimize sleep.
The punchline. . . We should try to find a wind down routine that doesn’t include alcohol. . . snacks. . . or watching TV/screen time 😉
Maybe 30 Minutes before bedtime we chat with a family member, read a book, journal, have tea, sit outside, listen to music. . . something that helps us relax and turn our brain off from the day.
Warm-up
0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right)
0:30 Active Samson
0:30 Left Half Kneeling Adductor Stretch
0:30 Right Half Kneeling Adductor Stretch
0:30 Slow Air Squats
0:30 Alternating Quad Stretch
MOBILITY
1:00 Pole/Rig/Rack Assisted Squat Hold
Strength & Skill
SINGLE DUMBBELL (WOD WEIGHT)
2 Rounds:
0:15 Stiff Legged Deadlifts
0:15 Goblet Squats
0:15 Press and Reach
DOUBLE DUMBBELL (WOD WEIGHT)
0:15 Double Dumbbell Deadlift
0:15 Muscle Cleans
0:15 Front Rack Hold
0:15 Farmer’s Hold
50 Meter Double Dumbbell Farmer’s Carry
5 Pausing Double Dumbbell Squats (0:05 bottom)
3 Double Dumbbell Squats
3 Pausing Double Dumbbell to Shoulder to Overhead (0:03 pause in the rack; 0:03 pause overhead)
3 Double Dumbbell Shoulder to Overhead
Weightlifting
Front Squat (14 E2MOM )
Building to heavy 5 rep every two minutes for 14 min
Metcon
“TURN & BURN” (Time)
[COMPETE] Use (50’s/35’s)
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups
– 400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
[TRAIN] Use (50’s/35’s):
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead
– 400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
[SWEAT] Use (35’s/20’s):
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead
– 400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
**Only complete the Farmer Carry once between the 3 rounds
After Party
MOBILITY
1:00 Child’s Pose with Reach Through (L/R)
3×3 Push Press
After every set for quality. . .
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank
Modifications
DUMBBELL SQUATS
-Reduce Weight
-Reduce Reps
-Barbell Front Squat
HANDSTAND PUSH-UPS
-Reduce Reps
-Use Riser
-Reduce Range of Motion- Feet Elevated Push-Up (Box or Wall)
-Double Dumbbell Push Press
-Hand Release Push-Up
DUMBBELL SHOULDER TO OVERHEAD
-Reduce Weights
-Reduce Reps
-Barbell Shoulder To Overhead
FARMERS CARRY
-1600 Meter Bike
-4:00 Double Dumbbell Hold (total time not cumulative)