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Components
Ring Dips
The Chief
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
10Jun2015 - 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
10Jun2015
Warm-up
10 Minute Kettlebell Warm Up
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)
Stretches: Rib Mobilization, T-Spine Smash, Super Rack
Strength & Skill
Ring Dips (5 Sets of 10 reps / Skill Progression)
Ring Dips
Practice on full range, with external rotation at the top press.
Homework
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Homework
Pick two mobility drills....learn....practice....
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 10, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
5:00 PM CrossFit
1 x 10
1
Grant
Burdeau
5:00 PM CrossFit
1 x 10
1
Jason
Mashburn
6:00 AM CrossFit
1 x 10
1
Jeff
Farris
6:00 PM CrossFit
5 x 10
2
Nick
Little
5:00 PM CrossFit
1 x 8
3
Elise
Hodges
5:00 PM CrossFit
1 x 25
Working on form
4
Aaron
Emerson
6:00 AM CrossFit
4 x 10
4
Dusty
Kerr
6:00 AM CrossFit
5 x 10
4
Lane
Forhetz
6:00 PM CrossFit
1 x 10
did pretty well with ring dips
5
Angie
Murphy
5:00 PM CrossFit
1 x 5
practiced on box and hanging on rings
5
Julie
Vasilak
5:00 PM CrossFit
1 x 5
strict
6
Aaron
Little
5:00 PM CrossFit
1 x 0
5 each round
6
Kelly
Forhetz
6:00 PM CrossFit
1 x 0
practiced cleans - 65 pounds 10 x
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