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Components
Weighted Chest-to-Rin ...
Ring Pull-up
Ring Rows
Metcon
DB Bicep Curls
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
Ring Pull-ups - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (12/1)
Workout
Ring Pull-ups
Warm-up
3 Rounds:
20 Hollow Rocks
15 Cross Touches
10 V-ups
15 Banded Face Pulls
Coaches guided breakdown and practice of: Ring Row, Ring Pull-up and C2R Pull-up
Strength
15 Minutes of ONE of the following movements
Weighted Chest-to-Ring Pullup (Build to a heavy 5)
*Work on false grip pull-ups if you'd like to work on your gymnastics
Ring Pull-up (Build to a heavy 5)
Strict Ring Pull-up
Ring Rows (10 every 2:00 x 7 sets)
Ring Rows
Metcon
Metcon (Time)
21-15-9
Toes-to-bar
Wall Balls (20/14 to 11/10 ft.)
into:
9-15-21
Calorie Row
GHD Sit-ups
18 minute timecap
Accessory Work
DB Bicep Curls (12 Alternating Reps)
Heavy
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 14, 2020
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 5 @ 35 lbs
post WOD
1
Ryan
Figuerado
5pm CrossFit
1 x 5 @ 35 lbs
2
Private
6am CrossFit
1 x 5 @ 31 lbs
2
Brian
Kalmenson
6am CrossFit
1 x 5 @ 31 lbs
3
Bill
Curci
4pm CrossFit
1 x 5 @ 28 lbs
4
Brian
Kent
4pm CrossFit
1 x 5 @ 18 lbs
4
Chris
Christian
6am CrossFit
1 x 5 @ 18 lbs
4
Mike
Tighe
8am CrossFit
1 x 5 @ 18 lbs
4
Ryan
Holcombe
6pm CrossFit
1 x 5 @ 18 lbs
1x3 @ 23lb
5
Jerry
Gramling
4pm CrossFit
1 x 5 @ 12 lbs
With and w/o false grip
6
Adam
Gelfand
12pm CrossFit
1 x 5 @ 7.5 lbs
7
Nate
Cobb
12pm CrossFit
4 x 5 @ 0 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 3 @ 0 lbs
false grip
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