CrossFit Ballwin – CrossFit

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Daily Mindset

SLEEP

Deep Sleep:

“Deep sleep is one of the 4 stages of sleep (along with light, REM and wake) that your body spends time in each night. Known as the “physically restorative” stage of sleep, it is of great importance for athletes. Below we discuss exactly what deep sleep is, what happens during it, how it benefits you, how much you need and the consequences of not getting enough, as well as what you can do to get more of it.”

What Happens When You Don’t Get Enough Deep Sleep:

“When you’re sleep deprived, deep sleep becomes your body’s priority. If you fail to get the proper amount of deep sleep one night, it will do everything it can to make up for it the next night. For example, even if you have back-to-back nights with below average hours of sleep, on the second night you’ll get a disproportionately high amount of deep sleep to make up for what was lost the night before.

A consistent, long-term loss of deep sleep is likely an indicator of chronic sleep deprivation (or other sleep disorder), which has been linked to greater risk of obesity, Type 2 Diabetes, heart disease, cancer, dementia and depression.”

Full Article: https://www.whoop.com/thelocker/what-is-deep-sleep/

Warm-up

1:00 Bike

0:30 Active Spiderman

0:30 Downdog

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Alternating Quad Stretch

1:00 Bike

EMPTY BARBELL

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Power Cleans

3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom)

3 Pausing Push Press (thruster grip; 0:03 pause overhead)

3 Pausing Thrusters (0:03 pause overhead)

3 Thrusters

Weightlifting

Thruster (On the 2:00 for 5 sets. . . Reps 10-8-6-4-2)

Metcon

“BOOM BOOM POW” – [COMPETE/TRAIN] (Time)

For Time:

30 Dumbbell Thrusters (50/35)’s

50/35 Calorie Bike

150 Double Unders

“BOOM BOOM POW” – [SWEAT] (AMRAP – Rounds and Reps)

AMRAP 10:

30 Dumbbell Thrusters (35/25)’s

50/35 Calorie Bike

150 Double Unders

After Party

MOBILITY

1:00 Seated Quad Stretch (each side)

AFTER CLASS

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 Max Reps 1RM

[Leave No Reps In The Tank On Max Set]

Modifications

DUMBBELL THRUSTERS


-Reduce Loading

-Reduce Reps

-Barbell Thrusters

50/35 CALORIE BIKE

-50/35 Cal Ski

-70/50 Cal Row

-600m Run

150 DOUBLE UNDERS

-Reduce Reps

-3:00 Time Cap

-225 Single Unders

-150 Line Hops