CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
WHEN WE GET THE SLEEP WE NEED…..
-Our body is physically repairing the broken down tissues that happen through exercise and daily activities
-We produce fresh neurotransmitters and regulate hormone production
-Our daily experiences and interactions are cemented into our memory
-We are more creative
-We have fewer food cravings and more stable blood sugar
-We are more protected from cancer and dementia
-We are less likely to get colds or the flu
-Our heart attack, stroke, and diabetes risks are lower
-We feel happier, less depressed, and less anxious
-We have better body compositions
-Our athletic performance improves
Full article here: https://m2performancenutrition.com/blog/sleep-your-goals
Warm-up
HIP HALO
2 Rounds. . .
0:30 Lateral Steps
10 Standing Fire Hydrants (each side)
3 Pausing Squats (0:10 pause in the bottom)
[NO HIP HALO]
2 Rounds. . .
0:20 Glute Bridges
0:20 Hollow Body Rocks
0:20 Slow Air Squats
HIP STRETCHES
0:30 Active Spiderman
0:20 Static Spiderman
0:20 Runners Lunge
0:20 Half Kneeling Hamstring Stretch
0:20 Adductor Stretch
(all on one side then switch sides)
Movement Specific Warm-Up
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Power Cleans
5 Front Squats
3 Pausing Power Cleans (0:03 pause in the catch)
3 Pausing Front Squats (0:03 pause in the bottom)
3 Pausing Push Jerks (0:03 pause in the catch)
1 Power Clean + 1 Front Squat + 1 Push Jerk
Weightlifting
Metcon (Weight)
Barbell Complex:
1 Power Clean + 1 Front Squat + 1 Push Jerk
-Build to A Heavy Complex
-Score = Heaviest Load
Metcon
“DISGRACE” (Time)
[COMPETE/TRAIN]
3 Rounds For Time:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)
*Score = Time it takes to complete the workout
[SWEAT] Use:
Barbell – 96/65
After Party
MOBILITY
1:00 Seated Quad Stretch
Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 80% 1RM
1 Set of Max Reps @ 85% 1RM
[Leave No Reps In The Tank On Max Set]
Modifications
SQUAT CLEANS
-Reduce Reps
-Reduce Load
-Power Cleans
-Hang Squat Cleans
-Hang Power Cleans
-1.5x Deadlifts
-Double Dumbbell Squat Cleans
PUSH JERKS
-Reduce Reps
-Reduce Load
-Push Press
-Double Dumbbell Push Jerk