CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
February Sleep Challenge!
-Quantity
-Quality
-Consistency
Warm-up
0:30 Row
0:15 High Plank
3 Push Ups
10 Thin Band Pull Apart
0:30 Row
0:15 High Plank Scap Retractions
3 Push Ups
10 Thin Band Pull Apart
0:30 Row
0:15 High Plank Shoulder Taps
3 Push Ups
10 Thin Band Pull Apart
MOBILITY
0:30 Lying Chest Opener Stretch (each side)
Movement Specific Warm-Up
LIGHT DUMBBELLS
10 Supine Scap Retractions
5 Pausing Double Dumbbell Floor Press (0:03 pause on the floor)
WORKOUT WEIGHT DUMBBELLS
PRACTICE ROUND
100 Meter Row
10 Double Dumbbell Floor Press
150 Meter Row
10 Double Dumbbell Floor Press
Weightlifting
Bench Press (2-3 Warm-up Sets; Working Set Reps 10-8-6-4-6-8-10)
Metcon
“TWO SEATER” (Time)
[COMPETE/TRAIN]
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Double Dumbbell Floor Press (50/35)
[SWEAT]
Dumbbell Floor Press – 35/25
After Party
MOBILITY
1:00 Foam Roll Lats & Upper Back
Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 85% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]
Modifications
ROW 500, 750, 1,000, 1,500
-Reduce Distance: 400, 600, 800, 1200
-Bike Erg: 1000, 1500, 2000, 3000
-Run: 400, 600, 800, 1200
-Ski Erg: 400, 600, 800, 1200
-Air Run: 300, 450, 600, 900
DOUBLE DUMBBELL FLOOR PRESS
-Reduce Load
-Reduce Reps
-Hand Release Push Ups