CrossFit Ballwin – CrossFit
Daily Mindset
EAT
What is a Growth Mindset vs. Fixed Mindset in Nutrition?
Find out here: https://www.workingagainstgravity.com/articles/growth-mindset-vs-fixed-mindset
Warm-up
10LBS BUMPER PLATE
0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin
LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)
Weightlifting
Metcon (Weight)
DEADLIFT
Reps: 15 – 12 – 9 – 6 – 3
-MUST be unbroken/touch-and-go
-Score = Sum Total Load of all 5 sets
Movement Specific Warm-Up
CHEST TO BAR PULL UPS/STRICT PULL UPS/PULL UPS
10 Scap Retractions
10 Mini Kip Swings
3 Strict Pull Ups
[SWEAT] Kip Swing- Pull Up- Kip Swing- Pull UP
[TRAIN] 2 Pausing Pull Ups (0:03 pause at the top and bottom of each rep)
[COMPETE] 3 Chest to Bar Pull Ups
BOX JUMP OVERS
10 Step Overs
10 Mini Hops (warm up ankles)
3 Box Jump Up Step Down
4 Box Jump Overs
DUMBBELL SNATCHES
LIGHT DUMBBELL
10 Alternating Deadlifts
5 Dumbbell Swings (each side)
5 Push Press (each side)
4 Pausing Power Snatches (0:03 pause in the catch)
WORKOUT WEIGHT DUMBBELL
4 Alternating Dumbbell Deadlifts
4 Dumbbell Swings (each side)
4 Push Jerks (each side)
2 Power Snatches
PRACTICE ROUND
2 Pull Ups
2 Box Jump Overs
4 Alternating Dumbbell Power Snatches
Metcon
“VOICEMAIL” (10 Rounds for reps)
On the Minute x 10:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35)
*Score = Sum Total Reps of Dumbbell Snatches
[TRAIN]
On the Minute x 10:
4 Strict Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35)
[SWEAT]
On the Minute x 10:
6 Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (35/25)
After Party
MOBILITY
1:00 Lying Piriformis Stretch
Bike Intervals:
2 Minutes at Moderate Pace
15 Seconds at Sprint Pace
90 Seconds at Fast Pace
15 Seconds at Sprint Pace
1 Minute at Fast Pace
15 Seconds at Sprint Pace
3 Minutes Rest Between All Reps
Modifications
CHEST TO BAR PULL UPS
-Reduce Reps
-Band Assisted
-Pull Ups
-1.5x Ring Rows
-Dumbbell Plank Rows (each side)
-Dumbbell Bent Over Rows (each side)
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Jumps
-Box Step Overs
-Squat Jumps Over Dumbbell
DUMBBELL SNATCHES
-Reduce Reps
-Reduce Load
-Dumbbell Deadlifts
-Barbell Deadlifts
-Hang Power Snatch
-Kettlebell Swings