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Components
Pull-ups
Metcon
DB Rows
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
Pull Progression - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (21/18)
Workout
Pull Progression
Warm-up
8 Min AMRAP:
5 Cal Upper Body Bike Calories
10 Push-ups
10 Empty Barbell Thrusters
5 Strict Pull-ups
Accessory Work
Pull-ups ((Read Details below))
Pull-ups
Every 2 Minutes x 5 Rounds, complete an unbroken set of 14 pull-ups.
Make sure to set a banded progression to allow for you to complete the required rep range and battle to meet the same numbers each round.
Next week we will repeat this but with an additional two reps (16 Total Pull-ups).
If you are/were unable to complete all 5 Rounds at the same reps required, then repeat the week at the same reps until you complete the required work for all 5 rounds.
*****Make sure to track band and color sizes you use*****
Metcon
Metcon (AMRAP - Reps)
Max Reps in 7 minutes of:
1-3-5-7-9-11-13-15-17...
Thrusters (95/65lbs)
Pull-ups
Accessory Work
DB Rows ( 4 x 7 (per side) @ same load (heavy))
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 12, 2022
Male Clients
1
Private
6am CrossFit
5 x 14
1
Brandon
Thorsten
4pm CrossFit
5 x 14
Not really sure how to score this so that it’s meaningful anymore
1
Connor
Miller 🍟 🍔
5pm CrossFit
5 x 14
0 strict b/c fat
1
Mike
Tighe
4pm CrossFit
5 x 14
Butterfly pu's
1
Nate
Cobb
4pm CrossFit
5 x 14
Strict/kipping:7/7, 7/7, 5/9, 14/14,14/14
1
Spencer
Baker
4pm CrossFit
5 x 14
Strict for 1st set then had to move kipping
2
AJ!
Isabelo
6am CrossFit
5 x 12
4 kipping on last rd
2
Chris
Christian
6am CrossFit
3 x 12
2
Christian
Lopez
8am CrossFit
5 x 12
2
Ryan
Gift
6am CrossFit
5 x 12
3
Fabricio
🦍
12pm CrossFit
5 x 6
6-6-6-6-5 strict
4
Anthony
Megliola
6am CrossFit
5 x 14
thick green band. last rep on set 5 was about 1/2 rep.
4
James
Gillcrist
12pm CrossFit
5 x 14
4
Javier
Morales
5am CrossFit
5 x 14
Thick & med purple band
4
John
Hibbard
5am CrossFit
5 x 14
Did it with barbell
4
Konstantin
Zagustin
6pm CrossFit
5 x 14
4
Omar
Juarez
12pm CrossFit
5 x 14
Skinny band & Super skinny band
4
Paul
Miller
4pm CrossFit
5 x 14
5
Moe
Mubarak
7am CrossFit
5 x 12
Strict then kip (12, 7, 6, 6, 3)
6
Gabe
Martin
6am CrossFit
5 x 8
Black and purple bands
7
Papi
Aka Teddy
12pm CrossFit
5 x 0
Female Clients
1
Brianna
Perry
4pm CrossFit
5 x 14
1st & 2nd rd - Blue Band 3rd rd - Blue & red 4th & 5th rd - Blue ...
1
Donica
Ryder ⛵️
5am CrossFit
5 x 14
Red band
1
Janis
Green
8am CrossFit
5 x 14
Tbar row yellow
1
Lenae
Parzanese
7am CrossFit
5 x 14
1
Lindsey
Hempy
6am CrossFit
5 x 14
2@med black, 3@med black+small red band, kipped last 3-5 reps
1
Samantha
Evans
6pm CrossFit
5 x 14
2 purple bands, 1 red
1
Sharon
Lo
6pm CrossFit
5 x 14
Green + orange bands
2
Cierra
🌌
8am CrossFit
5 x 12
red & black
2
Heather
Dunn
12pm CrossFit
4 x 12
Got 9 in the 5th set. Purple band
2
Hollie
Tkac
4pm CrossFit
5 x 12
2
Jenie
Reyes
6pm CrossFit
5 x 12
Didn’t do last week. Seated pull ups
2
Jenny
Schafran
4pm CrossFit
5 x 12
Seated pull-ups
2
Madison
Rickard
5am CrossFit
5 x 12
Red and purple band Round 1-12 strict By round 5 up to 6 strict, ...
2
Phoebe
Seaver
7am CrossFit
5 x 12
Large purple band
2
Steph
Jarosz
8am CrossFit
5 x 12
5 strict, rest kipping/butterfly - first 3 rds. 3 strict followed...
3
Vienna
Kaiser
8am CrossFit
5 x 11
4
Rachael
Record
7am CrossFit
5 x 10
3 sets at 14
5
Claudia
Chaloner
8am CrossFit
5 x 5
1-5 strict + 4-7 kipping.
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