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Components
Grim Reaper
Back Squat
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
06JAN2020 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
CrossFit: 7:00 AM
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
06JAN2020
Warm-up
3 ROUNDS
30 Seconds Each:
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Active Samson
*Attempt to Get More Narrow on PVC Pipe with Each Round
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 1 Minute Each Side
Banded Pike Stretch: 1 Minute
Strength & Skill
Gymnastics Movements:
1. Tight Arch
2. Move Prep
Barbell Movements:
1. Tight Squat
2. Move Prep
Metcon
Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
Grim Reaper (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
After Party
BACK SQUAT WAVES
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
*Percentages Based on 5RM Back Squat
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
Grim Reaper
Justin Stein
01/06/2020
137 Total Reps
Kyle Hardy
01/06/2020
118 Total Reps
Athletes
1
Justin
Stein
9:30 AM CrossFit
137 Total Reps
84+53
2
Kyle
Hardy
5:15 PM CrossFit
118 Total Reps
Squats first 79, 39
3
Travis
Kostello
6:00 AM CrossFit
92 Total Reps
4
Teresa
Koebbe
6:00 AM CrossFit
141 Total Reps
butterfly pu
5
Ben
Atkinson
4:00 PM CrossFit
133 Total Reps
75 lbs
6
Kyle
Nesselbush
5:15 PM CrossFit
130 Total Reps
7
Zack
Dorton
4:00 PM CrossFit
126 Total Reps
8
Kyle
Schreiber
9:30 AM CrossFit
120 Total Reps
K2C, Band PU
9
Bryan
Schell
6:30 PM CrossFit
81 Total Reps
10
Bob
Naes
4:00 PM CrossFit
72 Total Reps
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