CrossFit Ballwin – CrossFit
Daily Mindset
EAT
A Day of Eating | Chasing Excellence
https://www.youtube.com/watch?v=KUo5Dbp8q4I
Warm-up
HIP MOBILITY
0:20 Static Spiderman
0:20 Runner Lunge
0:20 Half Kneeling Hamstring Stretch
0:20 Adductor Stretch
[All on one leg then switch]
1:00 Rig/Rack Assisted Squat
5 Air Squats
0:10 Pull Up Bar Dead Hang
5 Arm Circles Backwards and Forwards
Movement Specific Warm-Up
EMPTY BARBELL
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Strict Press
3 Strict Press
3 Push Press
3 Front Squats
3 Thrusters
2 Front Squats
2 Front Squat to ¾ Stand
2 Front Squat to ¾ Stand to Thruster
Weightlifting
Thruster (7-5-3 Reps : Build to A Heavy set of 3)
Movement Specific Warm-Up
PULL UPS
10 Scap Retractions
10 Mini Kip Swings
[Coach: tight lower body; move through shoulders]
1-3 Strict Pull Ups
3 Kipping Pull Ups
3 Workout Pull Ups
PRACTICE ROUNDS
3 Thrusters
3 Pull Ups
0:30 Rest
5 Thrusters
5 Pull Ups
0:30 Rest
7 Thrusters
7 Pull Ups
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
After Party
MOBILITY
1:00 Seated Quad Stretch
1:00 Child’s Pose
3 Rounds for Quality
12 Strict Ring Dips
9 Weighted Sit Ups
6 Strict Pull ups
3 Wall Walks
Modifications
THRUSTERS
-Reduce Load
-Reduce Reps
-Front Squats
-Push Press
-Double Dumbbell Thrusters
PULL UPS
-Reduce Reps-Band Assisted
-Jumping Pull Ups
-Ring Rows
-Burpees
-27-21-15: AbMat Sit Ups
