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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
28Aug2015 - 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
28Aug2015
Warm-up
Warm Up # 4 (Step Ups)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Stretches: Interior/Exterior Hip Mobile, Sink Mobilization, Elevated Pigeon
Strength & Skill
Back Squat (7-7-7-3-3-3)
Back Squat
**Immediately following every set of Back Squats, perform 3x Box Jumps at height choice.
Metcon
Metcon (Time)
28Sept2015
Complete for Time:
100 x Double Unders
25m Farmer Walks (55# / 35#)
75 x Double Unders
50m Farmer Walks
50 x Double Unders
75m Farmer Walks
25 x Double Unders
100m Farmer Walks
Homework
10 - 15 minutes Mobility Drills
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 28, 2015
Clients:
Men / Women
All Clients
Clients
1
Dusty
Schmidt
4:00 PM CrossFit
1 x 3 @ 295 lbs
2
Mike
Conway
6:00 PM CrossFit
2 x 3 @ 215 lbs
95, 115, 145, 195, 215, 215
3
Mike
Smith
6:00 AM CrossFit
1 x 3 @ 185 lbs
4
Ninette
Campbell
4:00 PM CrossFit
1 x 3 @ 175 lbs
7x 85#, 7x 115#, 7x 135#, 3x 155#, 3x 165#
5
Kristen
Wall
5:00 PM CrossFit
1 x 3 @ 155 lbs
6
Elise
Hodges
9:30 AM CrossFit
1 x 3 @ 145 lbs
7
Traci
Kerr
9:30 AM CrossFit
1 x 3 @ 105 lbs
55, 75, 85, 95, 95, 105
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