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Components
Group Hug
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
23JAN2020 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM 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
23JAN2020
Warm-up
30 SECONDS
Easy Bike
Hollow Hold
PVC Pass Throughs
Moderate Bike
Arch Hold
PVC Overhead Squats
Faster Bike
Inchworm to Push-up
PVC V-Ups
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Toes to Bar:
1. Fast Feet
2. Move Prep
Hang Power Snatch:
1. Paint the Chest
2. Move Prep
Metcon
The first 3 weights should all be completed unbroken, with the last 2 weights being heavier loads that you can complete in 1-2 sets
Group Hug (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches
Weight Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
After Party
Gymnastics Conditioning
Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-ups
6 Strict Handstand Push-ups
15 Abmat Sit-ups
9 Strict Handstand Push-ups
15 Abmat Sit-ups
12 Strict Handstand Push-ups
15 Abmat Sit-ups
….
Increase by (3) Reps Until Finish
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 23, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
Group Hug
Michael Hawks
01/23/2020
7 + 5
Athletes
1
Michael
Hawks
4:00 PM CrossFit
7 + 5
2
Chad
Kottmann
5:00 AM CrossFit
8 + 0
k2c, missed some reps on 135 snatch
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