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Components
Annie
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
18Dec2015 - 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
18Dec2015
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Elevated Pigeon, Anchored T-Spine, Sink Mobile
Strength & Skill
Saturday we are doing the CrossFit Total. This consist of finding your 1 rep max (3 attempts allowed) for Strict Press, Back Squat & Deadlift. Spend the time for S.S. today refining form and technique. If you are not going to be doing the CFT, then work on your weakest movement.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
**Heavy rope singles, if you cannot do Double Unders.
Homework
Spend mobility time for squats and shoulder press.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 18, 2015
Clients:
Men / Women
All Clients
Clients
1
Andrew
Stitzel
6:00 AM CrossFit
6:15
2
Anthony
Hodges
6:00 PM CrossFit
6:30
3
Jason
Mashburn
5:00 PM CrossFit
7:10
4
Julie
Vasilak
6:00 PM CrossFit
7:12
5
Laura
Priaulx
4:00 PM CrossFit
9:02
6
Justin
Stein
9:30 AM CrossFit
10:10
7
Lauren
Lewis
6:00 AM CrossFit
7:39
8
Colin
Wright
4:00 PM CrossFit
8:10
9
Amanda
Williams
6:00 AM CrossFit
9:15
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