CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
Human beings are social animals. One individual, no matter how powerful, how clever, cannot survive without other human beings. So the best way to fulfill your wishes, to reach your goals, is to help others, to make more friends.
How do we create more friends? Trust. How do you develop trust? It’s simple: You show your genuine sense of concern for their well-being. Then trust will come. Without trust, their is no friendship.
Warm-up
0:20 Single Unders
0:20 Quad Stretch
0:20 Single unders
0:20 Knuckle Drags
0:20 Single Unders
0:20 Alternating Side Lunge
0:20 Single Unders
0:20 Active Spiderman
0:20 Downdog
Movement Specific Warm-Up
WALL BALLS
5 Med Ball Thrusters
5 Pausing Wall Balls
DOUBLE UNDERS
10 High Single Unders
10 Double Unders
BOX JUMPS
10 Step Ups
4 Box Jumps
TOES TO BAR
10 Scap Retractions
4 Kip Swings
4 Knee to Chest
4 Toes to Bar
CHEST TO BAR PULL UPS
1-3 Strict Pull Ups
3 Pull Ups
3 Chest to Bar Pull Ups
BURPEES
3 Slow Burpees
TECHNIQUE & BUILD:
EMPTY BARBELL
10 Deadlifts
10 Muscle Cleans
10 Strict Press
3 Pausing Power Cleans (0:03 pause in the catch)
3 Power Cleans
3 Pausing Push Jerks (0:03 pause in the catch)
3 Push Jerks
2 Power Snatches from the Pocket
2 Power Snatches from the Knee
2 Power Snatches from Mid Shin
[4:00 to Build to Workout Weight]
Metcon
“OPEN TEST” (AMRAP – Rounds and Reps)
[COMPETE]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-ups
[TRAIN]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups
[SWEAT]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans (95/65)
20 Jerks (95/65)
10 Power Snatches (95/65)
10 Burpee Pull-ups
After Party
MOBILITY
1:00 Child’s Pose
3 Giant Sets:
1 Minute L-Sit
300 Meter Ski Erg/Row
50′ Barbell Overhead Walking Lunge
-Rest As Needed Between Sets
-Weight Is Up To You
-Should Be Challenging, But Unbroken
Modifications
WALL BALLS
-Reduce Reps
-Reduce Load
-Med Ball Jump Squats
-Jump Squats
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 High Single Unders
-1:00 on Any Machine
BOX JUMPS
-Reduce Reps
-Reduce Height
-Box Step Ups
-Reverse Lunges
TOES TO BAR
-Reduce Reps
-Knee to Chest
-Toes to Space
-Lying Knee Tucks
-60 AbMat Sit Ups
CHEST TO BAR
-Reduce Reps
-Pull Ups
-20 Strict Pull Ups
-Ring Rows
BURPEES
-Reduce Reps
-Straight Arm Burpees
-2:00 on Any Machine
POWER CLEANS
-Reduce Reps
-Reduce Load
-Hang Power Cleans
-Double Dumbbell Power Cleans
PUSH JERKS
-Reduce Reps
-Reduce Load
-Double Dumbbell Push Jerks
POWER SNATCHES
-Reduce Reps
-Reduce Load
-Hang Power Snatches
-20 Alternating Dumbbell Power Snatches
RING MUSCLE UPS
-Reduce Reps
-Bar Muscle Ups
-Banded Bar Muscle Ups
-Strict Ring Dips
-Burpee Pull Ups