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Components
Bench Press
Dynamic Push Ups
Metcon
Flutter Kicks
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
07May2015 - 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):
9 (6/3)
Workout
07May2015
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Posterior Chain Floss, Sink Mobilization
Strength & Skill
Bench Press ([9.6.3] 8-8-8-8-8)
Bench Press
**All eight reps should be hard, but doable.
Dynamic Push Ups (4 Reps, immediately after a set of Bench Press.)
Metcon
Metcon (Time)
07May2015
Reps 21-15-9 of:
-Scotty Bob (40# / 20#)
-Strict Pull Ups
**Scotty Bob- Start in a plank position with a dumbbell in each hand. Push up + Row right, push up + row left = 1 rep
Homework
Flutter Kicks (130 Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 07, 2015
Clients:
Men / Women
All Clients
Male Clients
1
Scott
Carver
6:00 PM CrossFit
1 x 8 @ 245 lbs
2
Paul
Collum
6:00 AM CrossFit
1 x 8 @ 210 lbs
3
Mike
Smith
4:30 PM CrossFit
1 x 8 @ 205 lbs
4
Aaron
Emerson
6:00 AM CrossFit
1 x 8 @ 180 lbs
5
Andrew
Stitzel
6:00 AM CrossFit
1 x 8 @ 160 lbs
6
Scott
Dougherty
6:00 AM CrossFit
1 x 8 @ 155 lbs
Female Clients
1
Samantha
Williams
4:30 PM CrossFit
1 x 8 @ 100 lbs
2
Elise
Hodges
9:30 AM CrossFit
5 x 8 @ 90 lbs
went down to 85 on last set
3
Ninette
Campbell
4:30 PM CrossFit
4 x 7 @ 100 lbs
9x 75#, 6x 85#, 3x 95#, 7x 100#, 7x 100#, 7x 100#, 7x 100#, 6x 10...
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