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Components
Bench Press
Dynamic Push Ups
Metcon
Flutter Kicks
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
02Jan2015 - 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):
0 (0/0)
Workout
02Jan2015
Warm-up
Warm Up # 1 (Jump Rope)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Pec/Lat, Floor Sweeps, Couch Stretch
Strength & Skill
Bench Press ([7.5.3] 3-3-3-3-3)
Bench Press
Dynamic Push Ups (4 reps, immediately after each Bench set.)
**Challenge yourself on the explosive height. Stack multiple plates, if needed.
**Only Use the press to the plates as the counted reps.
Metcon
Metcon (Time)
02Jan2015
50-40-30-20-10 Reps of:
-Kettlebell Swings (53# / 35#)
-Double Unders
Homework
Flutter Kicks (L/R=1 rep.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 02, 2015
Clients:
Men / Women
All Clients
Clients
1
Justin
Stein
9:30 AM CrossFit
1 x 3 @ 255 lbs
1
Paul
Collum
6:00 AM CrossFit
1 x 3 @ 255 lbs
2
Jordan
Hildebrand
9:30 AM CrossFit
1 x 3 @ 215 lbs
3
Jacob
Manlove
6:00 PM CrossFit
1 x 3 @ 195 lbs
4
Kyle
Hardy
4:30 PM CrossFit
5 x 3 @ 185 lbs
5
Evan
Martin
4:30 PM CrossFit
1 x 3 @ 115 lbs
5
Ninette
Campbell
6:00 PM CrossFit
1 x 3 @ 115 lbs
5
Samantha
Williams
6:00 PM CrossFit
1 x 3 @ 115 lbs
6
Kristen
Wall
6:00 PM CrossFit
1 x 3 @ 105 lbs
7
Rebecca
Hildebrand
9:30 AM CrossFit
1 x 3 @ 95 lbs
35; 55; 85; 90; 90; 95
8
Alyssa
Akers
9:30 AM CrossFit
1 x 3 @ 90 lbs
9
Ellen
Stein
6:00 AM CrossFit
4 x 3 @ 85 lbs
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