CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
This week let’s spread some positivity!
As we strive to be transparent with friends and family about areas of improvement, let’s also be equally mindful to give them compliments and praise.
Compliments and positive feedback can help make our friends and loved ones feel empowered to accomplish more than we ever thought possible!
Warm-up
10-9-8-7-6-5-4-3-2-1:
High Plank Shoulder Taps
Glute Bridges
[5 Minute Time Cap]
0:30 Lying Chest Opener Stretch (each side)
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Child’s Pose
SPECIFIC WARM-UP:
LIGHT DUMBBELL
10 Alternating Dumbbell Deadlifts
10 Single Arm Dumbbell Swings (each side)
10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally)
5 Single Dumbbell Push Press (each side)
8 Alternating Dumbbell Snatches
**Same routine, with working weight
WALL WALKS
2 Wall Walk to Handstand Hold (0:05 hold)
1 Wall Walk
TOES TO BAR
0:20 Hanging Hollow Hold
10 Scap Retractions
8 Kip Swings
6 Strict Knees to Chest
4 Kipping Knees to Chest
2 Strict Toes to Bar
4 Toes to Bar
Metcon
“BELLY OF THE BEAST” (AMRAP – Rounds and Reps)
[COMPETE/TRAIN]
AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches (70/50)
12 Toes to Bar
[SWEAT]
AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches (50/35)
12 Toes to Bar
After Party
MOBILITY
1:00 Pike Stretch
AFTER CLASS
Snatch:
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 65% 1RM
2 Reps @ 75% 1RM
1 Rep @ 80% 1RM
Modifications
WALL WALKS
-Reduce Reps
-Scaled Wall Walk (Move Feet Only)
-Inch Worm To Push-Up
DUMBBELL SNATCHES
-Reduce Load
-Reduce Reps
-Barbell Snatches
TOES TO BAR
-Reduce Reps
-12 Knees To Chest
-18 V-Ups
-24 Sit-Ups