CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
“As we age our normal resting heart rate decreases, then increases. Find out how and why this happens and ways to maintain a healthy heart rate throughout your life”
Full Article: https://www.whoop.com/thelocker/whats-a-normal-heart-rate-for-my-age/
Warm-up
GENERAL
1:00 Bike
0:20 Downdog
0:20 Active Spiderman
0:20 Alternating Quad Stretch
1:00 Bike
0:20 Active Samson
0:20 PVC Pass Throughs
0:20 PVC Around The World
MOBILITY
1:00 PVC Standing Lat Stretch
SPECIFIC WARM UP
30 Single Unders
0:30 Bike
10 Bodyweight Lunges
20 High Single Unders
0:30 Bike
10 Dumbbell Goblet Lunges
5 Dumbbell Push Press (each arm)
10 Jumping Double Taps
10 Double Unders
0:30 Bike
10 Single Dumbbell Overhead Lunges
PRACTICE ROUND
10 Double Unders
200 Meter Bike
10ft Single Dumbbell Overhead Walking Lunges
200 Meter Bike
10 Double Unders
Metcon
“BOUNCER” (Time)
[COMPETE]
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
[TRAIN]
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
[SWEAT]
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (35/25)
2,000 Meter Bike
100 Double Unders
After Party
MOBILITY
1:00 Couch Stretch (each side)
Strict Press:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
Modifications
DOUBLE UNDERS
-Decrease Reps
-Cap at 2:00
-150 Single Unders
-100 High Single Unders
-2:00 on Any Machine
-400 Meter Run
-500 Meter Row
2,000 METER BIKE
-Reduce Distances
-2,000m On Any Bike
-5:00 Cap
-1,000m Row
-800m Ski
-800m Run
300 FT. SINGLE DUMBBELL OVERHEAD WALKING LUNGES
-Reduce Load
-Reduce Distance
-100 Single Dumbbell Overhead Step Back Lunge