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Components
Weighted Pull-ups
Max Strict Pull-Ups
Inverted Ring Rows
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
04April2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
CrossFit Express Class
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (7/1)
Workout
04April2017
Steven "Lightning Bolt" Johnson
Warm-up
Warm Up #8
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Strength & Skill
Complete PRIMARY 1, then PRIMARY 2
If scaled, work 5 sets of Inverted Ring Rows
PRIM1: Weighted Pull-ups (3 sets of increasing weight)
PRIM2: Max Strict Pull-Ups (AMRAP - Reps)
Max Strict Pull-Ups w/o coming off bar
ALT1: Inverted Ring Rows (5 sets of max rep)
Metcon
Metcon (Time)
4 RFT:
20 Hand Release PU
30 Alt. DB Snatch
40 Abmat Sit Ups
Weights:
Rx+ 70/45
Rx 50/35
Sc Wt. should be hard but able to consistently move it
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 04, 2017
Clients:
Men / Women
All Clients
Leaderboard
Men's Weighted Pull-ups
Kyle Hardy
02/08/2017
3 x 8 @ 20 lbs
Justin Stein
07/25/2017
3 x 5 @ 20 lbs
Bob Naes
04/04/2017
3 x 5 @ 10 lbs
Women's Weighted Pull-ups
No female leaders to show...
Male Clients
1
Dusty
Schmidt
9:30 AM CrossFit
3 x 6 @ 55 lbs
2
Clayton
Pummill
12:00 PM CrossFit
1 x 6 @ 35 lbs
3
Aaron
Emerson
12:00 PM CrossFit
1 x 3 @ 25 lbs
4
Colin
Wright
CrossFit Express Class
1 x 1 @ 70 lbs
1inch off of hitting 70pounds, 10 attempts
5
Bob
Naes
4:00 PM CrossFit
3 x 5 @ 10 lbs
6
Scott
Dougherty
6:00 AM CrossFit
3 x 2 @ 9 lbs
7
Brendan
Wuest
CrossFit Express Class
1 x 8 @ 0 lbs
green band 8,5,5,5,5
Female Clients
1
Elise
Bakalor
6:00 AM CrossFit
1 x 0 @ 6 lbs
Then just strict
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