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Components
"TUMMY TWISTER"
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
02DEC2021 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:30 AM CrossFit
9:30 AM 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
02DEC2021
Daily Mindset
"People do not decide their futures, they decide their habits and their habits decide their futures." -F.M. Alexander
What foundation are we building for our future?
What positive and productive habits are we intentionally creating?
What negative and distracting habits are we actively working to repattern?
Focus on the small daily habits if you want to build a more successful future.
Warm-up
3:00 Easy Bike
0:30 Active Samson
0:30 Alternating Quad Stretch
2:00 Moderate Bike
0:30 Active Spiderman
0:30 Updog to Downdog
1:00 Fast Bike
0:30 Inchworm to Push Up
0:30 Standing Straddle Stretch
Metcon
"TUMMY TWISTER" (5 Rounds for reps)
[ALL TRACKS]
5 Rounds of. . .
AMRAP5:
Buy In: -65/55 Calories
In Time Remaining:
Round 1: Max Reps Sit Ups
Round 2: Max Reps V Ups
Round 3: Max Reps Hollow Body Rocks
Round 4: Max Reps Flutter Kicks
Round 5: Max Reps Russian Twists
Post Workout Recovery-
2 Rounds:
100ft Bodyweight Reverse Walking Lunges (walk backwards)
1:00 Seated Quad Stretch
1:00 Pigeon Pose
100ft Inchworm to Push Up
1:00 Pike Stretch
1:00 Chest Opener Stretch
100ft Bodyweight Reverse Walking Lunges (walk backwards)
After Party
MOBILITY
1:00 Updog
1:00 Pigeon Pose (each side)
Modifications
BIKE CALORIES
-75/65 Row Calories
-800 Meter Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 02, 2021
Clients:
Men / Women
All Clients
Clients
1
Kyle
Schreiber
5:00 AM CrossFit
133 Total Reps
2
Chris
Seris
5:00 AM CrossFit
246 Total Reps
65/65/55/55/57 cal
3
Jeremy
Harness
5:00 AM CrossFit
230 Total Reps
4
Clayton
McGee
6:30 AM CrossFit
225 Total Reps
151
5
Teresa
Koebbe
9:30 AM CrossFit
200 Total Reps
4min bike 36/32/32/32/33cals
6
Caitlin
Brenner
5:00 AM CrossFit
194 Total Reps
40 cal
7
Juliana
Wood
5:00 AM CrossFit
192 Total Reps
45, 40, 35, 35, 35, counted each side as 1 rep for flutter kicks
8
Private
6:30 AM CrossFit
166 Total Reps
9
Jonathan
Jansson
9:30 AM CrossFit
160 Total Reps
Bike cals: 65,65,56,51,46
10
Beth
Schneider
9:30 AM CrossFit
159 Total Reps
Calories on bike 155 total. Did 30 and anything extra to bike for...
11
Jake
Moore
5:15 PM CrossFit
156 Total Reps
Calories all over
12
Cassaundra
Eden
6:30 AM CrossFit
101 Total Reps
Bike 4min/rd
13
Bob
Naes
4:00 PM CrossFit
94 Total Reps
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