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Components
Hill
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
Hill - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (22/18)
Workout
Hill
Warm-up
Metcon (No Measure)
2 Rounds:
40 meter shuttle (10-10-10-10)
20 Banded Lateral Steps
10 Walking toe touches
10 Scorpions
Metcon
Hill (Time)
For Time
50-40-30-20-10 reps of:
Air Squats
Mountain Climbers
10 meter Shuttle Run
Time Cap: 30 minutes
Hill is a pure bodyweight workout that consists of Air Squats, Mountain Climber, and 10 meter Shuttle Run. You start with 50 reps per exercise (50x Air Squats, 50x Mountain Climbers, 50x 10m Shuttle Run), then 40 reps per exercise, then 30 reps per exercise, then 20, then 10. One leg of Mountain Climber equals 1 rep, one 10m Shuttle Run equals 1 rep. The time cap for Hill is 30 minutes.
Scaling Options: Scale Hill by decreasing the rounds and reps to 50-30-10.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 13, 2022
Male Clients
1
Andrés
Herrera
12pm CrossFit
14:50
2
Adam
Gelfand
12pm CrossFit
15:55
3
Christian
Lopez
12pm CrossFit
16:20
4
AJ!
Isabelo
6am CrossFit
16:29
Forgot to chalk for the run
5
Nate
Cobb
12pm CrossFit
18:01
6
Anthony
Megliola
6am CrossFit
18:30
6
Dan
Chavez
12pm CrossFit
18:30
7
Daniel
Schaerer
6am CrossFit
18:40
8
Ryan
Gift
6am CrossFit
18:41
9
Eric
Otero
4pm CrossFit
18:49
10
Fabricio
🦍
12pm CrossFit
18:52
11
John
Hibbard
5am CrossFit
19:25
12
Eric
Cisneros
8am CrossFit
19:35
13
Spencer
Baker
5pm CrossFit
20:52
14
Paul
Miller
4pm CrossFit
21:16
15
George
M
5am CrossFit
21:40
16
Jason
Jarrells
5pm CrossFit
22:06
17
Ron
Finney
4pm CrossFit
22:57
18
Tyler
Eickmann
8am CrossFit
25:30
19
Omar
Juarez
12pm CrossFit
17:28
20
Moe
Mubarak
7am CrossFit
23:23
21
David
Hugenbruch
4pm CrossFit
29:20
Mountain climbers 60% w/ Hollow rocks 40%
Female Clients
1
Betsy
Gelfand
6am CrossFit
17:08
2
Private
4pm CrossFit
17:40
3
Gretchen
Otero
4pm CrossFit
18:49
4
Cierra
🌌
12pm CrossFit
18:51
🧟♀️
5
Shannon
Blyth
7am CrossFit
19:54
6
Private
5pm CrossFit
20:23
7
Emily
Small
7am CrossFit
20:26
8
Rachael
Record
7am CrossFit
20:42
9
Kelly
Morris
7am CrossFit
21:54
10
Heather
Dunn
4pm CrossFit
22:40
I can’t count
11
Hollie
Tkac
6am CrossFit
22:42
12
Kym
Janke
4pm CrossFit
23:44
13
Jan
Hughes-Austin
4pm CrossFit
26:48
14
Amanda
Carson
4pm CrossFit
31:35
15
Sheila
Wong
4pm CrossFit
13:16
50/30/20/10 ski erg 500/300/200/100m
16
Tammy
Nguyen
6am CrossFit
19:20
17
Leah
Legner
7am CrossFit
21:20
18
Crystal
Laney
4pm CrossFit
21:44
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