CrossFit Ballwin – CrossFit
Daily Mindset
“He who has a why to live can bear almost any how.” -Friedrich Nietzsche
What is your “why”?
Defining your “why” is incredibly powerful.
Why do you go to the gym?
Why do you choose to be healthy?
Why do you strive to be a better version of yourself?
When adversities and obstacles creep in knowing your “why” can help you stay grounded on your path towards your goals.
Warm-up
0:15 Knuckle Drags
0:15 Alternating Quad Stretch
0:15 Inchworm
0:15 Downdog to Push UP
0:15 Active Spiderman
0:15 Active Samson
0:15 Arm Circles Backward
0:15 Arm Circles Across The Chest
Strength & Skill
SPECIFIC WARM UP
TEAM OF 3
[0:00-3:00]
P1- Jog 100 M
P2- 10 Scap Retractions & 5 Kip Swings
P3- 10 Empty Barbell Hang Power Cleans
*Rotate
[3:00-6:00]
P1- Jog 100 M
P2- 3 Pull Ups & 3 Big Kip Swings
P3- 8 Light Barbell Hang Power Cleans
*Rotate
[6:00-9:00]
P1- Jog 100 M
P2- 3 Bar Muscle Ups or 3 Burpee Pull Ups
P3- 5 Workout Weight Hang Power Cleans
*Rotate
Metcon
“ADDITION BY SUBTRACTION” (Time)
[COMPETE]
Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Bar Muscle-ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)
[TRAIN]
Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Burpee Strict Chest to Bar Pull Ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)
[SWEAT]
Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Burpee Pull Ups (Partition However)
50 Hang Power Cleans (115/85) (Partition However)
After Party
MOBILITY
1:00 Pigeon Pose (L/R)
6×4 Back Squat (50% of 1RM)
3 Sets of. . .
15 Rear Foot Elevated Split Squats (each side; double dumbbells)
Modifications
BAR MUSCLE-UPS
-Reduce Reps
-Banded Bar Muscle-Ups
-20 Chest To Bar Pull-Ups
-10 Strict Chest To Bar Pull-Ups
-20 Alternating Double Dumbbell Plank Rows
HANG POWER CLEANS
-Reduce Reps
-Reduce Load
-Double Dumbbell Hang Power Cleans
1,000 METER RUN
-Reduce Distance
-1,000m Row
-2,500m Bike
-1,00m Ski
-75 x 10m Shuttle Runs