CrossFit Ballwin – CrossFit
Daily Mindset
EAT
Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.
Myth #2:
“Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.
Of course, neither of these are true.
Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.
Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.
Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.
Full Article: https://www.precisionnutrition.com/cost-of-getting-lean
Warm-up
500 Meter Row (cap at 2:30)
0:30 Active Samson
400 Meter Row (cap at 2:00)
0:30 Inchworm to Push Up
300 Meter Row (cap at 1:30)
0:30 Lying Chest Opener Stretch
200 Meter Row (cap at 1:00)
0:30 Squat Hold
100 Meter Row (cap at 0:30)
SPECIFIC WARM UP
PULL UPS
10 Scap Retractions
10 Mini Kip Swings
3 Pull Up Holds (0:03 with chin over bar. . . jump if needed)
3 Eccentric Pull Ups (0:03 tempo on the way down. . . jump if needed)
3 Strict Pull Ups
3 Workout Variation Pull Ups
-Butterfly
-Kipping
-Strict
-Banded
-Jumping
-Ring Rows
PUSH UPS
0:15 High Plank Hold
10 High Plank Scap Retractions
0:15 Bottom of a Push Up Hold
3 Eccentric Push Ups (0:03 tempo on the way down)
3 Workout Variation Push Ups
-Push Up
-Elevated Push Up
-Knee Push Up
-Dumbbell Floor Press
AIR SQUATS
3 Pausing Air Squats (0:05 hold in the bottom)
3 Eccentric Air Squats (0:05 tempo on the way down)
5 Air Squats
PRACTICE ROUND
250 Meter Row
1 Pull Up
3 Push Ups
5 Air Squats
Weightlifting
Back Squat (2-3 Warm-Up sets; 5 Sets of 5 Reps every 2:30)
Shoot for reps at 80 to 85% 1RM
Metcon
“C2 CINDY” (AMRAP – Rounds and Reps)
[ALL TRACKS]
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
Score = Total Rounds + Reps of “Cindy”
* Pick-up where you left off after row
After Party
MOBILITY
1:00 Lay and Pray
1:00 Child’s Pose
AFTER CLASS
Bike Intervals:
4 Sets:
60 Seconds at Fast Pace
30 Seconds at Easy Pace
45 Seconds at Fast Pace
30 Seconds at Easy Pace
30 Seconds at Fast Pace
3 Minutes Rest Between Sets
Total Time: 19 Minutes
Modifications
500 METER ROW
-Reduce Distance
-1,000m Bike
-400m Ski Erg
-400m Run
-150 Double Unders
PULL UPS
-Red Reps
-Band Assisted
-2x Ring Rows
-Jumping Pull Ups
-Bent Over Single Dumbbell Row (5 each side)
-Double Dumbbell Plank Rows
PUSH UPS
-Reduce Reps
-Elevated
-Knee Push Ups
-2x High Plank Shoulder Taps
-Double Dumbbell Floor Press
AIR SQUATS
-Reduce Reps
-Reduce Range of Motion
-Glute Bridges
-Box Step Ups