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Introduction to Fitness 12/3

Rising CrossFit Ballantyne – Intro to Fitness

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Learning the back squat

Instruction

5×5 back squats

1 min plank hold in between

10 min AMRAP (as many rounds as possible) (AMRAP – Rounds and Reps)

15 sit-ups

12 DB press

9 ring rows

Bootcamp 12/3

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Tabata: (AMRAP – Reps)

4 mins at each station (20 seconds on/10 seconds off)

1 min rotation between movements:

row for calories

ab mat situps

push-ups

air squats

Partner 400 m intervals (Time)

4×400

work/rest

WOD 12/3

Rising CrossFit Ballantyne – CrossFit WOD

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Back Squats

5 Rounds:

Every 3 mins, complete 7 reps @ 65-70% of your 1 RM

4 RFT: (Time)

400 m run

25 KB swings (1/1.5)

20 front rack stationary lunges (65/95)(85/125)

MOVING DAY!

Rising CrossFit Ballantyne – CrossFit WOD

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TODAY IS MOVING DAY! (Time)

We will have:

9:30 speed at Elon Park

noon and 4:30 outdoor parking lot workouts

WOD 11/29

Rising CrossFit Ballantyne – CrossFit WOD

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10 min EMOM:

EMOM complete 5 heavy DLs and 5 bar facing burpees

DL should be approximately 70-75% 1 RM

Partner WOD: (Time)

Work/rest, complete for total time:

100 ab mat situps

90 wall balls

80 squat cleans (75/105)(95/135)

70 push-ups

60 back squats

50 burpee box jumps

40 S2OH

30 SDLHP

20 paralette shoot thrus

1 trip down and back with gliders (each person, can do simultaneously)

RFBC 11/29

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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7 RFT: (Time)

15 med ball cleans

200 m med ball carry

for total time: (Time)

800 m run

40 burpees

800 m run

WOD 11/28

Rising CrossFit Ballantyne – CrossFit WOD

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15 min to find a 1 RM full snatch

1-1-1-1-1-1-1-1

25-20-15-10 (Time)

windshield wipes (55/75)

power snatch

pull-ups

RFBC 11/128

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

20 KB swings

20 wall balls

20 push press (55/75)

10 min AMRAP: (AMRAP – Rounds and Reps)

gliders down and back

10 burpees

20 med ball cleans

RFBC 11/27

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

Run 600 m

Row 600 m

rest 2 mins

Run 500 m

Row 500 m

rest 1:30 mins

Run 400 m

Row 400 m

rest 1:00 min

Run 300 m

Row 300 m

rest 30 seconds

Run 200 m

Row 200 m

28 min cap

Back Squats

5×5

increase weight each set

WOD 11/27

Rising CrossFit Ballantyne – CrossFit WOD

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Back Squats

6×2

3 second pause in the hole

try to increase weight each set

for total time: (Time)

21-15-9:

thrusters (65/95)

T2B

then:

21-15-9:

SDLHP

box jumps (20/24)

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