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Components
Pull-ups
Weighted Pull-ups
Hollow Rocks
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
04January2016 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Yoga - Vinyasa Flow
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
04January2016
Bob Naes
Warm-up
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
Strength & Skill
Choose PRIM1 or PRIM2, break-up Hollow Rocks as need between sets
PRIM1: Pull-ups (5 Sets of Max Rep (strict form))
Pull-ups
PRIM2: Weighted Pull-ups (5 sets of 3-5 Reps)
The Strict Pull-up
*Athlete should be able to do 6-8 BW reps before attempting weighted PU
AUX: Hollow Rocks (100 Reps, broken as needed between PU)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
5 Weighted Pull-Up (20/14)
10 Decline Push-Up
15 Medball Clean (20/14)
*Feet on 30/24" box for Push-Up
*Scale for Pull-Ups, 10 Inverted Ring Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 04, 2017
Clients:
Men / Women
All Clients
Clients
1
Kevin
Largent
6:00 AM CrossFit
5 x 2
2
Jeff
Farris
6:00 PM CrossFit
0 x 0
3
Rob
Zarrella
5:00 PM CrossFit
5 x 26
4
Thomas
Kauffman
9:30 AM CrossFit
2 x 8
Warmup
5
Jim
Meyer
6:00 PM CrossFit
5 x 6
Rings
6
Brendan
Wuest
5:00 PM CrossFit
5 x 5
green band
7
Jim
Welch
6:00 PM CrossFit
2 x 4
Green band
8
Karen
Shebik
6:00 PM CrossFit
3 x 3
9
Gary
Hilligoss
6:00 AM CrossFit
3 x 2
10
Greg
Mathison
4:00 PM CrossFit
5 x 1
worked on form
11
Alex
Watson
5:00 PM CrossFit
1 x 0
11
Scott
Dougherty
6:00 AM CrossFit
5 x 0
blue band
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