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Undercover
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
13MAY2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 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
13MAY2019
Josiah Peacock
Warm-up
30 Seconds:
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Strength & Skill
Row:
1. Parallel Forearms
Push-Ups:
1. Vertical Forearms
2. Move Prep
Double Unders:
1. Relaxed Forearms
2. Move Prep
Power Cleans:
1. Fast Forearms
2. Move Prep
Metcon
Choose a weight you can cycle for 20+ reps when fresh. Athletes should be able to cycle 3-5 reps per sets in the workout today
Undercover (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Cal Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 13, 2019
Clients:
Men / Women
All Clients
Clients
1
Chris
Seris
6:30 PM CrossFit
13:18
Bike instead of row all rounds
2
Trenton
Campbell
5:15 PM CrossFit
13:48
3
Jeremy
Chacon
5:15 PM CrossFit
14:16
4
Brendan
Wuest
9:30 AM CrossFit
14:24
rx+165 pwr clean
5
Christen
Saccucci
4:00 PM CrossFit
16:58
6
Justin
Stein
9:30 AM CrossFit
18:29
7
Kelly
Johansen
4:00 PM CrossFit
20:49
8
Kyle
Hardy
9:30 AM CrossFit
21:00
8
Kyle
Nesselbush
5:15 PM CrossFit
21:00
9
Ryan
Schneider
4:00 PM CrossFit
21:15
two rounds of cal bike 27 last round 45 cal on rower
10
Gary
Hilligoss
5:00 AM CrossFit
22:57
11
Sarah
Berger
5:15 PM CrossFit
17:02
80/kneePU/35DU
12
Zack
Dorton
4:00 PM CrossFit
17:30
1:30 DU Attempts
13
Brandon
Gillett
6:30 PM CrossFit
17:37
95#
13
Kaylee
Bonnett
6:30 PM CrossFit
17:37
80 lbs clean, mod PU, 1:30 DU attempts
14
Ben
Atkinson
4:00 PM CrossFit
17:49
1:30 DU practice
15
Angela
McClure
6:30 PM CrossFit
17:54
75 lb clean, kneeling push up, DU practice
16
Brandon
Theisen
5:00 AM CrossFit
18:15
95# clean
17
John
Henderson
12:00 PM CrossFit
18:30
65#
18
Caitlin
Brenner
5:15 PM CrossFit
18:40
kpu
19
Ninette
Campbell
4:00 PM CrossFit
20:06
2 minute dbl under practice
20
Becca
Brenner
5:15 PM CrossFit
20:30
70lbs su
21
Kyle
Schreiber
9:30 AM CrossFit
21:00
30 DU per round
22
Mike
Conway
6:30 PM CrossFit
21:38
150 single unders
23
Sudhakiran
Pendurthi
5:00 AM CrossFit
22:45
75 lbs
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