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Components
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Chipper Time! - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (7/11)
Workout
Chipper Time!
Warm-up
0:30 Single Unders
0:30 Crossovers
0:30 Double Unders
10 Banded Low Ext. Rotations / side
15 Banded Face Pulls
10 Scap Pull-ups
10 Push-ups
10 GHD Sit-ups
10 GHD Hip Extensions
0:30 Handstand Progressions
15 RKBS (moderate-heavy)
5 Big Kips
Metcon
Metcon (Time)
145 Double Unders
45 GHD Sit-ups
45 RKBS (71/53)
45 Burpees
45 Shoulder to Overhead (135/95)
45 Deadlifts (135/95)
45 Chest-to-bar Pull-ups
45 Calorie Assault Bike
Scale Double Unders to Crossovers or Single Unders with the intent to complete the 145 by the 3 minute mark.
Scale all movements so that you can perform the first 20 unbroken, with the exception being Shoulder-to-overhead. S2OH should be scaled to a weight you can perform the first 10 unbroken. No racks permitted for the S2OH.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 05, 2019
Male Clients
1
Denver
Guess
9:30am CrossFit
26:47
2
Jerry
Gramling
9:30am CrossFit
30:11
3
Jaimeson
Pollen
10:30am CrossFit
30:27
50# weighted situps, 95# s2oh, kipping pullups
4
Ryan
Figuerado
9:30am CrossFit
31:30
115lb
5
Julian
Willis
9:30am CrossFit
33:22
single unders. 95 shoulder to overhead. banded pull ups
6
Fabricio
🦍
10:30am CrossFit
39:35
3xsingles 1x du jpu
7
Moe
Mubarak
9:30am CrossFit
41:41
Female Clients
1
Genesis
Dejesus
9:30am CrossFit
27:00
assisted pull ups. 145 single unders. 65 for shoulder to overhead...
2
Private
10:30am CrossFit
31:40
3
kasey
stark
10:30am CrossFit
32:00
single unders, ghd, 35 lb kbs, 55 s2oh, 75 deadlift, banded pullu...
4
Emily
Gruber
9:30am CrossFit
32:10
reg pull ups, 65lbs, then 85lbs
5
Brenna
Jarrells
9:30am CrossFit
32:18
6
Theresa
Brinsa
9:30am CrossFit
33:00
55 LB
7
Kelly
Hill
9:30am CrossFit
35:05
RKBS@35lbs; S2OH@65; DL@75lbs
8
Wifey
(aka Chris ...
10:30am CrossFit
37:30
55lb, pull-up, sub box jumps & hip ext for KBS & DL
9
Chelsie
Coughlin
9:30am CrossFit
38:05
30 GHD, 15 situps red KB 55# shoulder-overhead 70# DL big red & g...
10
Madison
White
10:30am CrossFit
38:45
11
Kait
Pollen
10:30am CrossFit
38:50
75# s2oh, weighted sit ups for 24 reps 25#, kipping pu
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