CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
In this episode, Dr. Layman and Dr. Lyon talks about the popular narrative that you should lower animal protein intake to optimize your health. But this may be limiting people from living the highest quality of life. Muscle is key to longevity, and we dive in a little deeper to understand why.
https://www.youtube.com/watch?v=gzURHLZd_Xg
Warm-up
0:30 Jumping Jacks
0:30 Butt Kickers in Place
0:30 High Knees in Place
0:30 Active Samson
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Alternating Side Lunge
0:30 Downdog
200 Meter Run
Movement Specific Warm-Up
DOUBLE UNDERS
0:30 Easy Single Unders
0:30 Single Unders at Double Under Height/Rhythm
0:30 Jumping Double Taps (no rope)
0:30 Double Under Practice
PRACTICE ROUND
200 Meter Run
15 Double Unders
1:00 Max Bike Calories
Metcon
“FIDGET SPINNER” (Calories)
[ALL TRACKS]
AMRAP 20:
Max Calorie Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run (or 30 10m Shuttle Sprints)
50 Double Unders
*Score = Sum Total Calories
POST WORKOUT RECOVERY (No Measure)
4 Rounds (not for time)
5 Eccentric Knee to Chest
15 AbMat Sit Ups
1:00 Plank
15 AbMat Sit Ups
After Party
MOBILITY
1:00 Runners Lunge (each side)
Power Cleans:
3 Sets x 7 Reps Unbroken
3 Sets x 5 Reps Unbroken
3 Sets x 3 Reps Unbroken
-Weights are up to athletes
-Score 9 sets of sum total load
-Can pause in the front rack or hang, but not on the floor
-You can build every set or build just as the reps decrease
Modifications
400 METER RUN
-Reduce Distance
-500 Meter Row
-400 Meter Ski
-20 Burpees
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 High Single Unders
-1:00 Practice
-30 Box Step Ups
BIKE CALORIES
-Any Machine Calories