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Components
Seated Box Jump
Metcon
Hollow Hold
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
10Jul2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 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):
0 (0/0)
Workout
10Jul2015
Warm-up
Coaches Challenge:
Stretches: Foam Roll Target Areas, Posterior Chain Floss, Squat Dislocates x 20
Strength & Skill
Seated Box Jump (3-3-3-3-3-3-3)
To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.
Metcon
Metcon (7 Rounds for time)
10Jul2015
Every 2 minutes complete the following for a 14 minutes total (7 rds):
3 x Push Jerks
5 x Power Cleans
8 x Front Squats
**Annotate the times completed for each round.
**Keep good form. Weight should be hard, but doable.
**Weights
Rx+ 185# / 135#
Rx 155# / 105#
Sc 115# / 75#
Homework
Hollow Hold (4 Rds. Max Hold Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
5:00 PM CrossFit
7 x 3 @ 39 lbs
2
Micheal
Young
9:30 AM CrossFit
7 x 3 @ 36 lbs
3
Lauren
Speichinger
9:30 AM CrossFit
7 x 3 @ 24 lbs
24"
4
Private
9:30 AM CrossFit
7 x 3 @ 0 lbs
4
Brad
Eisel
6:00 AM CrossFit
7 x 3 @ 0 lbs
30" box
4
Colin
Wright
4:00 PM CrossFit
7 x 3 @ 0 lbs
4
Dave
Dahm
6:00 PM CrossFit
7 x 3 @ 0 lbs
12/20"
4
Dusty
Kerr
6:00 AM CrossFit
7 x 3 @ 0 lbs
30" box
4
Laura
Priaulx
4:00 PM CrossFit
7 x 3 @ 0 lbs
jane fonda box steps
4
Private
6:00 AM CrossFit
7 x 3 @ 0 lbs
4
Elise
Hodges
5:00 PM CrossFit
2 x 3 @ 0 lbs
20 inch
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