Show Workout in Full Screen
Auto Scroll Page
Components
Clean and Jerk
Metcon
Shoulder H.J.
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
23Sept2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
"Put a little SPARK in your WOD"
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
23Sept2015
To our little whippersnapper: Happy 21st. Birthday, Coach Alex!! (technically it was Sunday)
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Burgener Warm-up
Stretches: Banded Bully, Anchored T-Spine, Interior/Exterior Hip Rotation
Strength & Skill
Clean and Jerk (2x Rep, every Odd Minute for 15 min.)
Clean and Jerk
Metcon
Metcon (Time)
"It's My Party"
21-15-9 Reps for Time:
Hang Squat Snatch (95 / 65#)
Toes to Bar
Homework
Shoulder H.J. (50 Each Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 23, 2015
Clients:
Men / Women
All Clients
Clients
1
Micheal
Young
4:00 PM CrossFit
1 x 2 @ 245 lbs
2
Justin
Stein
9:30 AM CrossFit
3 x 2 @ 215 lbs
3
Jason
Mashburn
4:00 PM CrossFit
1 x 2 @ 185 lbs
4
Gary
Hilligoss
4:00 PM CrossFit
1 x 2 @ 180 lbs
5
Dave
Russell
4:00 PM CrossFit
1 x 2 @ 175 lbs
5
Kent
Higginbotham
"Put a little SPARK in yo...
1 x 2 @ 175 lbs
6
Brian
Burke
6:00 AM CrossFit
1 x 2 @ 155 lbs
7
Colin
Wright
4:00 PM CrossFit
1 x 2 @ 145 lbs
8
Private
4:00 PM CrossFit
1 x 2 @ 135 lbs
9
Julie
Vasilak
"Put a little SPARK in yo...
1 x 2 @ 125 lbs
10
Mike
Smith
6:00 AM CrossFit
1 x 2 @ 115 lbs
10
Ninette
Campbell
"Put a little SPARK in yo...
1 x 2 @ 115 lbs
11
Jonelle
Harris
"Put a little SPARK in yo...
1 x 2 @ 110 lbs
12
Private
9:30 AM CrossFit
1 x 2 @ 105 lbs
13
Sarah
McCracken
"Put a little SPARK in yo...
1 x 2 @ 75 lbs
13
Shequia
Mashburn
4:00 PM CrossFit
1 x 2 @ 75 lbs
14
Karen
Boulware
5:00 PM CrossFit
1 x 2 @ 55 lbs
15
Mia
Mudd
5:00 PM CrossFit
1 x 2 @ 50 lbs
16
Andrew
Stitzel
6:00 AM CrossFit
1 x 1 @ 170 lbs
16
Jeff
Farris
"Put a little SPARK in yo...
1 x 1 @ 215 lbs
Loading...
Powered By Wodify