CrossFit Ballwin – CrossFit

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Daily Mindset

TRAIN

Heart Rate Training:

Simply put, heart rate training consists of using your heart rate to gauge

your exercise intensity, and aiming for different heart rate zones depending

on what your fitness goals are.

The first step to heart rate training is to calculate what your max heart rate

is. A basic formula that is commonly used is to just subtract your age from

220. So by this method, if you’re 30 years old you’re max heart rate is 190

beats per minute. However, this equation does not take into account things

specific to you, like gender, genetics, etc.

Over the years a number of more detailed formulas have been created,

such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for

women only), but they make broad generalizations as well and fall victim to

many of the same variables. Additionally, other factors like temperature,

altitude, hydration, and even time of day can affect your heart rate.

Every human body is different with varying maximum heart rates, so a

better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR

Zone 2: Light 60-70% of Max HR

Zone 3: Moderate 70-80% of Max HR

Zone 4: Hard 80-90% of Max HR

Zone 5: MAX 90-100% Max HR

Full Article:

https://www.whoop.com/thelocker/max-heart-rate-trainingzones/

Warm-up

PVC

0:30 PVC Pass Through

0:30 PVC Around The World (0:15 switch directions)

0:30 PVC Behind Snatch Grip The Head Strict Press

0:30 PVC Overhead Squat

0:30 Snatch Grip Deadlift

3 times. . .

1 PVC Power Snatch

Right into. . .

1 PVC Overhead Squat

EMPTY BARBELL

5 Snatch Grip Deadlifts

5 Muscle Snatches

5 Overhead Squats

3 times. . .

1 Power Snatch

Right into. . .

1 Overhead Squat

3 Squat Snatches (or Power for SWEAT)

WORKOUT WEIGHT

3 Squat Snatches (or Power for SWEAT)

PULL UPS

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings

3 Strict Pull Ups

3 Pull Ups

3 Chest to Bar Pull Ups

Weightlifting

– Build to a heavy 3 reps depending on progression level

Squat Snatch (Heavy 3 Reps)

Power Snatch (Heavy 3 Reps)

Metcon

“MIDNIGHT TRAIN” (Time)

[COMPETE]

10-9-8-7-6-5-4-3-2-1:

Chest to Bar Pull Ups

Squat Snatches (95/65)

[TRAIN]

10-9-8-7-6-5-4-3-2-1:

Strict Pull Ups

Squat Snatches (95/65)

[SWEAT]

10-9-8-7-6-5-4-3-2-1:

Kipping Pull Ups

Power Snatches (65/45)

After Party

MOBILITY

1:00 Lay and Pray

1:00 Child’s Pose with Reach Through

Bike Intervals:

3 Sets:

4 Minutes at Moderate Pace

1 Minute at Easy Pace

2 Minutes at Moderate-Fast Pace

1 Minute at Easy Pace

1 Minute at Fast Pace

Rest 1 Minute Between Sets

Modifications

CHEST TO BAR PULL-UPS

-Reduce Reps

-Regular Pull-Ups

-Strict Chest To Bar or Regular Pull-Ups

-Alternating Double Dumbbell Plank Rows

SQUAT SNATCHES

-Reduce Load

-Power Snatches

-Sub Single Dumbbell Squat Snatches