CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
How to sleep better—when nothing helps you sleep better.
https://www.precisionnutrition.com/how-to-get-better-sleep
Warm-up
0:20 of. . .
Jumping Jacks
Arm Circles Forward
Arm Circles Backward
Horizontal Arm Swings (across the chest)
Alternating Overhead Tricep Stretch
Knuckle Drags in Place
Alternating Quad Stretch
Active Samson
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Push Jerk (5 sets of 3 Push Jerks)
Movement Specific Warm-Up
100 Meter Run
4 Light Push Jerks
8 Low Height Box Jumps
100 Meter Run
4 Moderate Push Jerks
8 Workout Height Box Jump
PRACTICE ROUND
100 Meter Run
4 Workout Weight Push Jerks
8 Workout Height Box Jump Overs
Metcon
“SQUARE UP” (Time)
[COMPETE\TRAIN]
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead (185/135)
16 Box Jump Overs (30″/24″)
[SWEAT]
PART 2: “SQUARE UP”
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead (135/95)
16 Box Jump Overs (24″/20″)
After Party
MOBILITY
1:00 Seated Quad Stretch
On the 3:00 x 4 Sets:
500/450 Meter Ski Erg
Max Distance Dumbbell Farmer’s Carry
Dumbbells: (70/50)’s
-Score total distance in feet
-Use 50 foot course
-Only score in 50 foot segments
Modifications
400 METER RUN
-1,000 Meter Bike
-500 Meter Row
-400 Meter Ski
-150 Double Unders
-Cap at 2:30
PUSH JERKS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Jerks
BOX JUMP OVERS
-Reduce Height
-Reduce Reps
-Box Jumps
-Squat Jumps
-Squat Jump Over Dumbbell