CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

SLEEP

This week, let’s try to have your final meal of the day at least 2-3 hours before you plan to go to bed. A recommendation from WHOOP’s VP of Performance Science Kristen Holmes.

You can read the full article on “How Eating Before Bed Affects Your Sleep and Recovery”

https://www.whoop.com/thelocker/eating-before-bed-affects-sleep-recovery/


Warm-up

1:00 Bike Easy Pace

0:30 Active Samson

0:30 High Plank Shoulder Taps

1:00 Bike Moderate Pace

0:30 Active Spiderman

0:30 High Plank Scap Retractions

1:00 Bike (Can athletes hold a 2:30 pace for 1:00?)

0:30 Alternating Quad Stretch

0:30 Push Up to Downdog

Metcon

“PUSHING ME AWAY” (Time)

[ALL TRACKS]

6 Rounds For Time:


1,000 Meter Bike


50 Double Unders


18-15-12-9-6-3 Strict Ring Dips

After Party

MOBILITY

1:00 Calf Stretch Against The Wall

AFTER CLASS

5-3-1-Max Reps:

Strict Press

4 Rounds For Time:

500 Meter Ski Erg or 625 Meter Row

300-ft. D-Ball Carry or Plate Carry

100-ft. Yoke Carry or Barbell Walking Lunges

Athlete’s Choice On Loading

Modifications

1,000 METER BIKE

-Reduce Distance

-500m Row

-400m Run

-400m Ski

-30 Burpees

DOUBLE UNDERS

-Reduce Reps

-1:00 Cap

-75 Single Unders

-12/10 Cal Ski

-15/12 Cal Row

STRICT RING DIPS

-Reduce Reps

-Banded

-Dips Between Boxes

-Bench Dips

-Hand Release Push Ups