CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

CrossFit originated as a training program for already active people. People with physical jobs, athletes, former athletes, military, etc. It is important for us to continue to play sports and be physical outside of CrossFit Class.

Studies show that adults that continue to “play” are more curious, creative, and have a greater sense of joyful engagement daily. “Playing” isn’t just for children; it is super beneficial for adults to “play” too.

“Play” physiologically helps reduce stress in adults by down-regulating the nervous system and removing the “fight or flight” state we can get stuck in through chronic daily stress.

Warm-up

0:10 Pull Up Bar Dead Hang

0:30 High Plank Shoulder Taps

0:30 Updog to Downdog

0:30 Alternating Single Dumbbell Deadlift

10 Pull Up Bar Scap Retractions

0:30 High Plank Scap Retractions

0:30 Supine Scap Retractions

5 Push Ups

10 Double Dumbbell Deadlifts

3 Strict Pull Ups

5 Double Dumbbell Bench/Floor Press

0:20 Dumbbell Farmer’s Hold

Metcon

“PUMP FAKE” (Time)

[COMPETE/TRAIN]

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press (50’s/35’s)

After Each Set:

100 Meter Farmers Carry (50’s/35’s)

[SWEAT]

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press (35’s/25’s)

After Each Set:

100 Meter Farmers Carry (35’s/25’s)

After Party

MOBILITY

1:00 Forearm Stretches

Deadlift:

1 Set of 3 @ 60%1RM

1 Set of 3 @ 68% 1RM

2 Sets of 8 @ 73% 1RM

1 Set of 8+ @ 68% 1RM

(Leave 1-2 Reps In The Tank On Max Set)

Modifications

STRICT PULL UPS

-Reduce Reps

-Banded Pull Ups

-Ring Rows

-Single Dumbbell Rows

-Plank Rows

DUMBBELL BENCH PRESS

-Reduce Reps

-Reduce Load

-Dumbbell Floor Press

-Hand Release Push Ups

-Elevated Push Ups

FARMERS CARRY

-Reduce Distance

-Reduce Load

-1:00 Dumbbell Farmer’s Hold

-200 Meter Run