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Components
Paused Back Squat
Pistols
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
18Sept2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
18Sept2014
Warm-up
Barbell Complex (light weight)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Hip Flexor, Banded Bully, Posterior Chain Floss
Strength & Skill
Paused Back Squat (4-4-4-4)
3 Second Hold @ Bottom
Pistols (5-5-5-5)
Metcon
Metcon (Time)
18Sept2014
1000m Row
100 x Kettlebell Swing (53# / 35#)
100 x Ring Rows
100 x Air Squats
500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 18, 2014
Clients:
Men / Women
All Clients
Leaderboard
Men's Paused Back Squat
No male leaders to show...
Women's Paused Back Squat
Kristen Wall
09/18/2014
5 x 4 @ 105 lbs
Male Clients
1
Paul
Collum
6:00 AM CrossFit
5 x 4 @ 225 lbs
2
Justin
Stein
9:30 AM CrossFit
2 x 4 @ 195 lbs
2
Anthony
Hodges
6:00 PM CrossFit
1 x 4 @ 225 lbs
2
Jeff
Farris
6:00 PM CrossFit
1 x 4 @ 225 lbs
2
Scott
Carver
6:00 PM CrossFit
1 x 4 @ 225 lbs
Female Clients
1
Sarah
Carroll
4:30 PM CrossFit
5 x 4 @ 135 lbs
2
Kristen
Wall
6:00 PM CrossFit
5 x 4 @ 105 lbs
3
Allie
Eskelsen
9:30 AM CrossFit
4 x 4 @ 125 lbs
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