CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
Connect with ourself and our breath is a key part to our overall health.
Why we breathe Regulated by the autonomic nervous system, inhaling oxygen is an unconscious process. Fortunately it’s an unconscious praxis, otherwise we simply wouldn’t have a break, as we’d have to deal with it incessantly. The amount of oxygen that we inhale through our breathing, influences the amount of energy that is released into our body cells. On a molecular level, this progresses via various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate.
In fact, the way you breathe strongly affects the chemical and physiological activities in your body. Throughout the years, Wim Hof has developed special breathing exertions that keep his body in optimal condition and in complete control in the most extreme conditions. The breathing technique is first and foremost premised on inhaling deeply and exhaling without any use of force!
https://www.wimhofmethod.com/breathing-exercises
Warm-up
PVC
0:30 PVC Pass Through
0:30 PVC Around The World
0:30 PVC Standing Lat Stretch (each side)
0:30 PVC Pass Through
2 Rounds of. . .
1:00 Rig/Rack Assisted Squat Hold
4 Alternating Quad Stretch
4 Slow Air Squats
Movement Specific Warm-Up
PVC
5 Pausing Overhead Squats (0:05 pause in the bottom)
EMPTY BARBELL
5 Good Mornings
5 Behind The Head Snatch Grip Push Jerks
5 Snatch Grip Deadlifts
5 Power Snatches
3 Pausing Overhead Squats (0:05 pause in the bottom)
3 Eccentric Overhead Squats (0:05 tempo on the way down)
LIGHT BARBELL
3 Pausing Overhead Squats (0:05 pause in the bottom)
***—Continue after Weightlifting Section—***
10 Scap Retractions
3 Strict Pull Ups
3 Kipping/Butterfly Pull Ups [TRAIN] 0:15 Dead Hang
3 Chest to Bar Pull Ups [TRAIN] 3 Strict Pull Ups
BAR FACING BURPEES
Athletes can step up with one food from the burpee. Athletes MUST jump over the bar with two feet.
PRACTICE ROUND
3 Overhead Squats
3 Chest to Bar Pull Ups
3 Bar Facing Burpees
Weightlifting
2-3 Sets to build up to a moderate starting weight
Overhead Squat (On the 2:00 x 5 Rounds: 3 Overhead Squats)
Metcon
“ENCORE” (Time)
[COMPETE]
For Time:
21-15-9:
Overhead Squats (135/95)
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
[TRAIN]
For Time
21-15-9:
Overhead Squats (135/95)
15-12-6:
Strict Pull-ups
Directly Into…
45 Bar-Facing Burpees
[SWEAT]
For Time
21-15-9:
Overhead Squats (95/65)
Pull-ups
Directly Into…
45 Bar-Facing Burpees
After Party
MOBILITY
1:00 Lay and Pray
1:00 Kneeling Forearm Stretches
Bike Intervals
6 Sets:
60 Seconds at Fast Pace
60 Seconds at Easy Pace (Just Arms)
[Rest 1 Minute After 6 Sets]
6 Sets:
60 Seconds at Moderate Pace
60 Seconds at Fast Pace
Modifications
OVERHEAD SQUATS
-Reduce Load
-Reduce Reps
-PVC
-Front Squat
CHEST TO BAR PULL UPS
-Reduce Reps
-Pull Ups
-15-12-6: Strict Pull Ups
-Ring Rows
-20-16-10: Single Dumbbell Bent Over Rows (total reps)
BAR FACING BURPEES
-Reduce Reps
-Cap at 5:00
-Lateral Burpees Over Barbell
-Burpees
-50 Cal Bike