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Components
Handstand Shoulder Touch
Handstand Push-ups
Deficit Handstand Pus ...
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
12April2017 - 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
12April2017
Rayaan
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
Strength & Skill
Scale: Handstand Shoulder Touch (5 Sets of 8-10 Taps)
2nd Scale option: Use box
Rx: Handstand Push-ups (5 Sets of 5-8)
Handstand Push-ups
Rx+: Deficit Handstand Push-ups (5 Sets of Max Controlled Reps)
Deficit Handstand Push-ups
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
75m DB Farmer Walk
30 OHKBS
200m Sprint
50 Double Unders
DB Weights:
Rx+ 75/50
Rx 50/35
Sc Wt, find DBs that are challenging
KB Weight:
Rx+ 70/44
Rx 53/35
Sc 44-35/26
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 12, 2017
Clients:
Men / Women
All Clients
Clients
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