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Components
'Loose Plank'
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
'Loose Plank' - CrossFit Ballwin
Class
(All)
8:00 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
'Loose Plank'
Warm-up
200 m run if it isn't raining or 90 sec circle run around gym
10 lunges
1 min Child's Pose
10 sit-ups with straight legs
10 jumping lunges
10 PVC slow strict press
10 butterfly sit-ups
Barbell warm-up
5 Goodmornings
5 Backsquats
5 Elbow Rotations
5 Strict Press
5 RDL
5 Front Squat
5 Thrusters
Clean Warm-up
5 High Hang High Pulls
5 High Pulls from the Knee
5 Hang Muscle Clean
5 High Pulls from mid-shin
5 Muscle Clean
5 Power Clean
5 Squat Clean
5 Squat Clean Thrusters (Clusters)
Add weight
3 Power Cleans
3 Squat Cleans
3 Push Press
3 Squat Clean Thrusters
Metcon
'Loose Plank' (AMRAP - Rounds and Reps)
AMRAP 30 in team of 2:
Buy-In: 200 Wallballs (split as needed)
Partner 1
5 Clusters (75/55)
10 Overhead Reverse Walking Lunges (75/55)
Partner 2
Hold Plank while Partner 1 works
- Before switching, perform 20 Sit-ups Together
*Team switches after partner 1 finishes their round
*Partner 1 can only work if partner 2 is in a plank position
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 10, 2021
Clients:
Men / Women
All Clients
Male Clients
1
Chris
Seris
8:00 AM CrossFit
11 + 0
shadowed Bob and Kyle
2
Bob
Naes
8:00 AM CrossFit
5 + 0
65#
Female Clients
1
Caitlin
Brenner
8:00 AM CrossFit
12 + 0
w/ Lisa
1
Lisa
Goforth-Naes
8:00 AM CrossFit
12 + 0
w/ Caitlin 12# wb, 35# cluster, reverse lunges-no weight
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