CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
[MIDLINE CHALLENGE]
A strong Midline is extremely important for safe training. This week let’s try to pick 3 days to do some extra midline after class!
Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups
1 Minute Rest Between Rounds
Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups
After Every Set. . .
Accumulate 1:00 in an L Sit
Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)
1 Minute Rest Between Rounds
Warm-up
Rower Fish Game
EMPTY BARBELL
4 Pausing Deadlifts (0:03 pause at mid shin)
4 Pausing Hang Power Cleans (0:03 pause in the catch)
4 Pausing Push Jerks (0:03 pause in the catch)
START WITH ROUND 5 WEIGHT
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
….Build up to first round (heaviest) of workout weight
TEST PRACTICE ROUND
Round 5 (lightest weight):
30/21 Calorie Row
1 Round of “DT”
-Athletes should be able to complete this round in under 5:00
Metcon
“SAM’S JAM” (Time)
5 Rounds (decreasing weight) for Time:
30/21 Calorie Row
1 Round of “DT”
Rest 2 Minutes Between Sets
[COMPETE/TRAIN] Use:
Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)
[SWEAT] Use:
Round 1: (135/95)
Round 2: (115/85)
Round 3: (105/75)
Round 4: (95/65)
Round 5: (75/55)
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
After Party
MOBILITY
1:00 Pigeon Pose
[For Total Load]
On the 3:00 x 5 Sets:
9-7-5-3-1
After Each Set:
5 Strict Pull-Ups
Modifications
30/21 CALORIE ROW
-21/15 Cal Bike
-21/15 Cal Ski
-300m Run
1 ROUND OF “DT”
-Reduce Loading
-Reduce Reps
-Sub Dumbbell(s)