CrossFit Ballwin – CrossFit
Daily Mindset
3 Guiding Principles
How do we stack awareness, intention, and action to make the most out of this one life we’ve got?
https://podcasts.apple.com/us/podcast/the-3-guiding-principles/id1170629044?i=1000549647819
Warm-up
0:30 Box Step Ups
0:30 Box Step Overs
0:30 Active Samson
0:30 Downdog
3 Box Jumps
3 Box Jump Overs
0:15 Alternating Dumbbell Deadlift
0:15 Single Dumbbell Strict Press (hold dumbbell in both hands horizontally)
0:15 Single Dumbbell Swings (both sides)
4 Deadlift to Shrug (each side)
4 Shoulder to Overhead (each side)
4 Alternating Dumbbell Snatches
0:15 High Plank Shoulder Taps
0:15 Push Up to Downdog
0:15 Inch Worm
3 Wall Walks
Movement Specific Warm-Up
PRACTICE ROUND
1 Round:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 bear crawls
12 dumbbell snatches
15 box step-overs
F: 10-lb. dumbbell, 12-in. box
M: 20-lb. dumbbell, 12-in. box
To learn more about CrossFit Games Open 22.1 Foundations (Ages 16-54) click here
Weightlifting
Snatch (Build to Heavy Triple)
After Party
MOBILITY
1:00 Seated Quad Stretch