CrossFit Ballwin – CrossFit
Daily Mindset
EAT
In this episode Adee and Michael (Working Against Gravity) are sharing some of their experience training for competition and giving an inside look at how that might alter your nutrition requirements.
What you’ll learn:
– Nutrition and competition
– How to eat before & after competition
– Examples of foods that may or may not work for you
– Proteins vs fats vs carbs leading up to competition
– How to figure out what foods work best for you
https://www.workingagainstgravity.com/podcast/open-prep-eat-for-performance
Warm-up
5 Rounds. . .
0:20 Jump Rope
0:10 Transition
0:20 Stretch
Rd 1 – Inchworm to Push Up
Rd 2 – Downdog
Rd 3 – Active Spiderman
Rd 4 – Active Samson
Rd 5 – Quad Stretch
0:10 Transition back to Jump Rope
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
LIGHT BARBELL
5 Deadlifts
MODERATE BARBELL
5 Deadlifts
Weightlifting
Deadlift (Build to Heavy Set of 10)
Movement Specific Warm-Up
CHEST TO BAR PULL UPS
10 Scap Retractions
1-3 Strict Pull-ups
5 Kip Swings
3 Kipping/Butterfly Pull-ups
3 Kipping/Butterfly Chest to Bar Pull-ups
DOUBLE UNDERS
10 High Single Unders
10 Double Unders
PRACTICE ROUNDS
3 Rounds:
1 Deadlift
2 Chest to Bar Pull-ups
5 Double Unders
Metcon
“HEARTLESS” (Time)
[COMPETE]
5 Rounds For Time:
10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders
[TRAIN]
5 Rounds For Time:
10 Deadlifts (225/155)
12 Strict Pull-ups
50 Double Unders
[SWEAT]
5 Rounds For Time:
10 Deadlifts (155/105)
20 Pull-ups
50 Double Unders
After Party
MOBILITY
1:00 Pike Stretch
1:00 Calf Stretch
7 Sets For Quality:
3 Jumping Ring Muscle-ups
[or 6 Strict Ring Dips]
3 Unbroken Squat Snatches (115/85)
Modifications
DEADLIFT
-Reduce Load
-Reduce Reps
-Reduce Range of Motion (on plates)
-Double Dumbbell Deadlift
-Sumo Deadlift
CHEST TO BAR PULL UPS
-Reduce Reps
-Pull-ups
-12 Strict Pull-ups
-Banded Pull-ups
-Chest to Bar Box Drill
-Ring Rows
-Double Dumbbell Bent Over Rows
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 Line Hops
-1:00 Time Cap
-200m Run
-500m Bike
-250m Row