CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
Muscle-Centric Medicine & Why Protein Is The Key To Sustainable Weight Loss
Check Out This Podcast: https://podcasts.google.com/feed/aHR0cHM6Ly90aGVtb2RlbGhlYWx0aHNob3cubGlic3luLmNvbS9yc3M/episode/NzBhMzhjYTUtNDRkZi00NmY1LTlkYzgtMzJkMzA1ZTY4MTA2?hl=en&ved=2ahUKEwjLz4jBgK31AhUxjIkEHUBfCPYQieUEegQIAxAf&ep=6
Warm-up
3 Rounds. . .
5 Cal Bike
10 Empty Barbell Deadlifts
Round 1: 6 Active Spiderman (active spiderman each side)
Round 2: 6 Active Samson
Round 3: 5 Inchworm to Push Up
TECHNIQUE & BUILD:
EMPTY BARBELL
3 Pausing Power Clean from the Pocket (0:03 pause in the catch)
3 Pausing Power Clean from the Knee (0:03 pause in the catch)
3 Pausing Power Clean from Mid Shin (0:03 pause in the catch)
LIGHTEST WORKOUT WEIGHT
7 Power Cleans
MIDDLE WORKOUT WEIGHT
5 Power Cleans
HEAVIEST WORKOUT WEIGHT
3 Power Cleans
Metcon
“BARNHART’S BET” (Time)
[COMPETE/TRAIN]
[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Bike
21 Power Cleans (115/85)
[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Bike
15 Power Cleans (155/105)
[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Bike
9 Power Cleans (185/135)
[Cap at 24:00]
*Score = Sum Total Time it takes to complete the workout
[SWEAT]
[On the 0:00]
For Time:
21 Power Cleans (95/65)
40/30 Calorie Bike
21 Power Cleans (95/65)
[On the 8:00]
For Time:
15 Power Cleans (115/85)
40/30 Calorie Bike
15 Power Cleans (115/85)
[On the 16:00]
For Time:
9 Power Cleans (135/95)
40/30 Calorie Bike
9 Power Cleans (135/95)
Weightlifting
POST WORKOUT RECOVERY
Deadlift (Follow rep scheme)
1 Set of 5 @ 65% 1RM
1 Set of 5 @ 73% 1RM
3 Sets of 5 @ 78% 1RM
2 Set of 5+ @ 78% 1RM
[Leave 1-2 Reps In The Tank On Max Set]
After Party
MOBILITY
1:00 Forearm Stretches
Modifications
POWER CLEANS
-Reduce Reps
-Reduce Load
-Hang Power Cleans
-Deadlifts
-Double Dumbbell Power Cleans
30/21 CALORIE BIKE
-40/30 Calorie Row
-20/21 Cal Ski