02FEB2022

CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

How to Build Muscle, According to Science:

https://www.youtube.com/watch?v=dSU2ATHT830

Warm-up

WALL BALLS

0:15 Slow Squats to Med Ball

0:15 Med Ball Cleans

0:15 Med Ball Push Press

0:15 Med Ball Thrusters

5 Med Ball Squat Cleans

5 Low Wall Balls

5 Workout Height Wall Balls

HANDSTAND PUSH UPS/DOUBLE DUMBBELL PUSH PRESS


0:15 Handstand/ Dumbbell Overhead HOLD

0:15 Handstand Shoulder Shrugs/ Dumbbell Strict Press

3 HSPUs or Double Dumbbell Push Press

Movement Specific Warm-Up

EMPTY BARBELL

5 Deadlifts

5 Deadlift to Shrug

5 Muscle Cleans

3 Power Cleans

LIGHTWEIGHT BARBELL

5 Power Cleans

MODERATE WEIGHT BARBELL

3 Power Cleans

HEAVY BARBELL

3 Power Cleans

WORKOUT WEIGHT BARBELL


2 Power Cleans

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
[TRAIN]

30 Rounds For Time:

5 Wall Balls (20/14)

3 Double Dumbbell Push Press (50/35)

1 Power Clean (225/155)

[SWEAT]

30 Rounds For Time:

5 Wall Balls (14/10)

3 Double Dumbbell Push Press (35/25)

1 Power Clean (155/105)

After Party

MOBILITY

1:00 Straddle Stretch

Deadlift:

6 Sets of 3 @ 75% 1RM

1 Set of 3+ @ 75% 1RM

[Leave 2-3 Reps In The Tank For Max Set]

Modifications

WALL BALLS

-Reduce Reps

-Reduce Weight

-Jumping Med Ball Squats

-Jump Squats

-Double Dumbbell Thrusters

-Burpees

POWER CLEAN

-Reduce Weight

-3 Lighter Hang Power Clean

-2 Double Dumbbell Power Clean

-Deadlift